27/02/26 Friday Workout of the Day
- Aaron Marcelino
- Feb 20
- 2 min read
Warm-Up Flow
Mobility Prep and Activation
2:00 Cardio Choice
:30/:30 World's Greatest Stretch
:30 Alternating Scorpions
General Prep
2 Sets: For Quality
6 Romanian Dealifts
3 Front Squats
3 Push Press
3 Thrusters
Specific Barbell Prep and Primer
w/ light loads on the barbell
2 Sets
Low Hang Power Clean (Below Knee)
Power Clean
-
3 Sets x 2.2 Tng Power Cleans
Build to Starting Weights on Power Cleans
Weightlifting
Power Clean
Every 3:00 x 4 Sets
2.2.2 Unbroken Power Clean @ 70-85%
*Rest 10-15s b/t doubles
% is Based on 1RM Power Clean
Note that this designates 6 reps done as touch and go doubles. Build to an RPE 9 top set, ideally performing multiple sets at 85%.
Barbell Conditioning
“Full Send Valentine”
7:00 AMRAP
7 Power Cleans
7 Thrusters
7 Lateral Burpees over the Bar
Barbell: 43/30kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 4–6+ rounds
Stimulus: High-intensity barbell cycling with burpee interference under a short time constraint
RPE: 9/10
Primary Objective: Keep the barbell moving with efficient cycling and minimal pauses
Secondary Objective: Maintain smooth, consistent burpee pacing to avoid redlining
RX+:
7:00 AMRAP
7 Power Cleans
7 Thrusters
7 Lateral Burpees over the Bar
Barbell: 52/34kg
Level 2:
7:00 AMRAP
7 Power Cleans
7 Thrusters
7 Lateral Burpees over the Bar
Barbell: 34/25kg
Level 1:
7:00 AMRAP
7 Hang Power Cleans
7 Dumbbell Thrusters
7 Burpees
Barbell: 20/15kg
Dumbbells: 2 x 12.5/7.5kg
Mobility
1-2 Sets
Right Leg/Left Leg
:30 Down Dog
:15 Updog
:30 Down Dog
:30 Twisted Dragon Pose
:30 Pigeon Pose
:30 Half Kneeling Hamstring Stretch
Optional Accessories
3-4 Sets: For Quality
15 Barbell Hip Thrust + :15 Barbell Hip Thrust Hold, @ Light to Moderate Loads
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