27/01/26 Tuesday Workout of the Day
- Aaron Marcelino
- Jan 24
- 2 min read
Warm-Up Flow
General Prep
2:00 Cardio Choice
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2 Sets For Quality
10 Dead-Bugs
10 Bird-Dogs
Specific Loading for Barbell Back Rack Reverse Lunges
3 Sets: Building to Working Loads
4 Reps / Leg
*We want to make sure we have correct loading and positions here to reinforce great form and pull through the front leg as we stand and bring feet together.
Specific Prep and Secondary Warm-Up for Strength EMOM
3 Sets: Building to Working Loads and Heights
5 Back Squats @ 50-60-65%
3 Box Jumps
5-7 Dumbbell Bench Press
:5-:10 Ring Support *Work through mods here (Toenail Spot, Banded, or Ring Plank Hold)
Strength
Back Rack Reverse Lunges
Every 3:00 x 3 Sets
8 Reps / Leg
Perform @ the same weight across at 40-45% of 1RM Back Squat
*These will be performed from the Rack
Strength EMOM
“Force Transfer”
Every 90 seconds x 10 Sets, Alternating Stations (5 Sets / Station)
Station 1: *Back Squats + 3 High Box Jumps
Station 2: 10 Dumbbell Bench Press + :15-:20 Ring Support Hold
Back Squats
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 80%
Set 4: 3+ Reps @ 85%
Box Height: Choice
Bench Press Load: Choice
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goals
Maintain positional integrity through heavy squatting
Consistent power expression on box jumps
Stable upper-body pressing and support strength
Stimulus: Maximal strength exposure paired with elastic power and upper-body stability
RPE: 6-7.5/10
Primary Objective: Execute high-quality squats at increasing intensity without positional breakdown
Secondary Objective: Maintain crisp, confident box jumps and controlled ring support holds throughout
Mobility
PRVN Mobility #8
1:00/1:00 Elevated Pigeon Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories
3-4 Sets
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