28/05/25 Wednesday Workout of the Day
- Aaron Marcelino
- May 24
- 2 min read
Warm-Up Flow
Bodyheat and Mobility
20/20 Line Hops (Medial + Lateral)
:30 Puppy Dog Pose
:20/:20 Samson Stretch
General Prep
1-2 Sets: For Quality
:30 Jump Rope Practice
10 Barbell Upright Rows
10 Barbell Strict Press
Specific Prep (Barbell in the Rack)
2 Sets: For Quality
2 Push Jerks (1 sec Pause in the Catch)
1 Split Jerk (1 sec Pause in the Catch)
*Goal here is priming positions for the overhead complex
Weightlifting
Push Jerk + Split Jerk
10:00 EMOM
1+1 @ 65%+
Workout of the Day
"Hypnotize"
For Reps:
5 Sets:
1:30 AMRAP
50 Double Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 61/43kg
Goal: 8+ Reps / Set
Stimulus: Upper Body Density /Hip Extension Bias
RPE: 8/10
Primary Objective: Complete the Double Unders and Shoulder to Overhead in under 1:10
Secondary Objective: Unbroken Movements across
RX+:
For Reps:
5 Sets:
1:30 AMRAP
50 Double Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 70/48kg
Level 2:
For Reps:
5 Sets:
1:30 AMRAP
35 Double Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 52/34kg
Level 1:
For Reps:
5 Sets:
1:30 AMRAP
70 Single Unders
10 Shoulder to Overhead
-Max Lateral Burpees over the Bar
Rest 45 seconds b/t sets
Barbell: 34/25kg
Mobility
PRVN Recovery #5
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories
3 Sets: For Quality

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