20 & 22/05/25 Legends
- Aaron Marcelino
- May 17, 2025
- 2 min read
Tuesday
Warm-Up Flow
Body Heat, Mobility, Activation (5-7 min)
2:00 Cardio Choice
10 Down Dog to Up Dogs with 1sec Pause at Each Position
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
Specific Prep (6-8 min)
2 Sets
8 Romanian Deadlifts
8 Ring Rows
8 Good Mornings
Barbell Primer
3 Romanian Deadlift (empty Bar)
3 Deadlift (Light)
Weightlifting
10 Deadlift
Every 2:00 minutes x 6 Sets
Workout of the Day
"Open 13.4"
7:00 AMRAP
3-6-9-12-15…
Deadlift
Ring Rows
Barbell: Light
KB: Moderate
Goal: Complete the round of 12 +12 and into the round of 15 clean and jerks and 15 toes to bar (60+ Reps)
Primary Objective: Keep the Clean and Jerks to quick singles, maintaining a pace of under 6 seconds / rep
Secondary Objective: Maintain sets of 3+ on Toe to Bar
Stimulus: Barbell / Midline Conditioning
RPE: 9/10
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Thursday
Warm-Up Flow
Bodyheat and Mobility (4 min)
2:00 Cardio Choice
–
Specific Prep (3-5min)
10 Lunges
5 Squats
5 No Jump Burpees
5 Box Jump/Box Taps
10 Lunges
3 Goblet Squats (Warm-Up Load)
5 Burpee Box Jump/Box Taps
Strength
Take 10 minutes
1RM Strict Press
Workout of the Day
"Slippery When Wet"
5 Sets: For Time
15m Walking Lunges
10 Goblet Squats
10 Burpee Box Step-Up/Box Taps
Rest 1:00 b/t sets
KB: Choice, Moderate Unbroken
Box Height: 24/20in
Goal Time Domain: 12-16 minutes (including the rest minute)
Time Cap: 18 minutes
Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set
Secondary Objective: Keep each set as consistent as possible across
Stimulus: Upper Body interference and density
RPE: 8/10
Mobility
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
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