20 & 22/05/25 Newstart
- 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
4 Strict Press
6 Bar Kip Swings
4 Strict Knee Raises
Barbell Primer
3 Position Muscle Clean + 1 Jerk
3 Position Power Clean + 1 Jerk
– Add Loads -
Then Build into full Power Clean + Push Jerk or Split Jerk
*For 3 Position Cleans, Focus on High Hang, Hang, and Mid Shin Positions
Weightlifting
Power Clean + Jerk
Every 2:00 minutes x 6 Sets
1+1 @ 80%+ Building to a Max for the Day
We are looking for this to be a Power Clean and Jerk Max. This means that the Clean must be of the Power variation and the Jerk can either be a Split Jerk or Push Jerk. This allows for athletes to use whatever will allow them to be most effective for the max of the day.
Workout of the Day
"Open 13.4"
7:00 AMRAP
3-6-9-12-15…
Power Clean and Push Jerk
Kipping Knees to Chest
Barbell: Choice on Loads, Suggested at around 60% of 1RM
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
–
General Prep (2min)
6 Inchworm Push-Ups
10 Alternating Box Step-Ups
6 Strict Press
6 Front Squats
Specific Prep (3-5min)
2 Partial Wall Walks
5 Thrusters (Empty Barbell)
5 No Jump Burpees
5 Box Jump
1 Full Walk Walk
3 Thrusters (Warm-Up Load)
5 Burpee Box Jump Overs
Strength
Take 10 minutes
1RM Strict Press
Workout of the Day
"Slippery When Wet"
5 Sets: For Time
3 Wall Walks to 30in from wall
5 Thrusters
10 Burpee Box Step-Up
Rest 1:00 b/t sets
Barbell: 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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