29/04/25 Tuesday Workout of the Day
- Aaron Marcelino
- Apr 26, 2025
- 2 min read
Warm-Up Flow
General Prep: (6-8 min)
400m Run
–
2 Sets:
1 Wall Walk + :10-15 Nose to Wall Handstand Hold
10 Hollow Rocks
10 Supermans
Specific Prep: (10-12 min)
8 Bar Kip Swings
8 Strict Knee Raises
4 Barbell Strict Press
4 Barbell Push Press
4 Barbell Push Jerk
–
Build into Toes to Bar: 3-4 Kipping Knee Raises to Knees to Chest, then 3-4 Kipping Toes to Target or Alternating Toes to Bar, then build into a set of 3-4 Toes to Bar
Build to working loads for the conditioning piece with some light sets on the barbell for 3-4 strict press, then a little more load for 3-4 push press + 2-3 Push Jerk, then build to Push Jerk working loads.
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200m Run
8 Toe to Bar
5 Shoulder to Overhead at Working Loads
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Adjust bars back down to strict press starting weight @ 75% of 1RM and bring the barbells to the rack for the strength piece.
Strength
Strict Press
Every 2:00 x 5 Sets
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 3 Reps @ 85%
Set 5: 1 Rep @ 90%+
Workout of the Day
"The Jedi Trials"
For Time
Every 5:00 x 4 Sets
400m Run
21 Toes to Bar
12 Shoulder to Overhead
Barbell Load: 70/48kg
Score: Slowest Round
Goal: 3:30-4:00 / Round
Stimulus: Lactate threshold, aerobic power, and midline stamina
RPE: 8.5/10
Focus: Smooth running, smart grip management, aggressive but efficient shoulder-to-overhead reps
RX+:
For Time
Every 5:00 x 4 Sets
400m Run
21 Toes to Bar
12 Shoulder to Overhead
Barbell Load: 84/57kg
Level 2:
For Time
Every 5:00 x 4 Sets
400m Run
15 Toes to Bar
12 Shoulder to Overhead
Barbell Load: 61/43kg
Level 1:
For Time
Every 5:00 x 4 Sets
300m Run
15 Kipping Knees to Chest
12 Shoulder to Overhead
Barbell Load: 34/25kg
Mobility
PRVN Recovery #8
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Optional Accessories
3 Sets: For Quality
:30/:30 Paloff Press Hold
1:00 Weighted Plank
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