29/01/24 Monday Workout of the Day
- Aaron Marcelino
- Jan 27, 2024
- 1 min read
Updated: Jan 29, 2024
Warm-Up
2 Sets, For Quality:
1:00 minute Machine of Choice (Easy pace)
10/10 Single Arm Kettlebell Russian Swings, Light Load
5/5 Single Arm Kettlebell Windmills, Light Load
5 Seated Squat Jumps
into..
2-3 Sets , with an Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Snatch Balance
3 Squat Snatch
Weightlifting : Snatch Complex
Power Snatch + Squat Snatch + Overhead Squat
Every 90 seconds, 10 Sets
Sets 1-4: 2+1+1 @ 60-70%
Sets 5-7: 1+2+1 @ 70-80%
Sets 8-10: 1+1+1 @ 80-85%
Strength Conditioning
"Sango Kaku"
16:00 minute EMOM, Alternating Movements
minute 1: 8/6 Wall Facing Handstand Push-Ups
minute 2: 10/7 Strict Pull-Ups
minute 3: 12 Dumbbell Bench Press 22.5/15kg
minute 4: Max Calorie Echo Bike
PRVN Shoulder Mobility
10/10 Side Lying Thoracic Rotation
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories
3 Sets, for Quality

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