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23/09/24 Monday Workout of the Day

Writer's picture: Aaron MarcelinoAaron Marcelino

Warm-Up:

Part A) Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps


Part B) Barbell Warm-Up

Then Pull-Out a Barbell

2 Sets

6 Romanian Deadlifts

6 Hang Muscle Cleans

6 Strict Press

3 Push Jerk

*Perform with Empty Barbell


Part C) Specific Barbell Primer

2-3 Cycles, Cueing Positions

Hang Power Clean

Slow Power Clean

Push Jerk w/ Pause in the Catch

*Perform with light loads on barbell


Weightlifting Complex


Every 2:00 x 5 Sets

Segmented Clean Pull + Hang Power Clean

Rest 10 seconds

Power Clean + Push Jerk

% Starting @ 60-65% of 1RM and Building to Heavy for the Day


"Ralph Lauren"


5 Sets, For Max Reps

1:00 AMRAP

*Clean and Jerks

-Max Burpees

- 1:00 Rest b/t Sets -


Set 1: 10 Reps @ 61/43kg

Set 2: 8 Reps @ 70/48kg

Set 3: 6 Reps @ 84/57kg

Set 4: 4 Reps @ 93/68kg

Set 5: 2 Reps @ 102/70kg


Stimulus: Barbell Conditioning / Anaerobic

RPE: 9/10


Level 1:


5 Sets, For Max Reps

1:00 AMRAP

8 Hang Power Clean and Push Jerk

-Max Burpees

- 1:00 Rest b/t Sets -

Load: 35/25kg


Rx+: 


Set 1: 10 Reps @ 70/48kg

Set 2: 8 Reps @ 84/57kg

Set 3: 6 Reps @ 93/68kg

Set 4: 4 Reps @ 102/70kg

Set 5: 2 Reps @ 111/75kg


Level 2:


Set 1: 10 Reps @ 43/30kg

Set 2: 8 Reps @ 52/34kg

Set 3: 6 Reps @ 61/43kg

Set 4: 4 Reps @ 70/48kg

Set 5: 2 Reps @ 84/57kg


PRVN Recovery #9


Optional Accessories

For Quality:

16:00 EMOM

Minute 1 - 14 Alternating Rotational Slam Ball

Minute 2 - 4/4 90 Degree Box Jump

Minute 3 - :30/:30 Side Plank

Minute 4- Rest


Perform all movements at a moderate weight/height across.



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