29/08/25 Friday Workout of the Day
- Aaron Marcelino
- Aug 23, 2025
- 2 min read
Warm-Up Flow
Mobility Prep and Activation
:30/:30 Active Pigeon Stretch
:30/:30 Single Leg Glute Bridge Hold
General Movement Prep
3 Sets: For Quality
8/8 Single Leg Romaning Deadlift
6 Inchworm Push-Ups
:12 Ring Support Hold
Specific Squat Prep and Build
5 Deadlifts with light loads off the floor
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
Strength
Deadlifts
Every 2:30 minutes x 4 Sets
Set 1: 3 Reps @ 65%
Set 2: 3 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: 5 Reps @ 70%
% of 1RM Deadlift
Workout of the Day
"Uncut Grind"
Every 5:00 x 3 Sets
2 Rounds
15 American Kettlebell Swings
12 Renegade Rows
9/7 Strict Ring Dip
Dumbbells: 22.5/15kg
Kettlebell: 24/16kg
Stimulus and Objectives:
Time Domain: 3:00-3:30 / Set
Primary Objective: Keep the American Kettlebell Swings and Renegade Rows to unbroken.
Secondary Objective: Manage the Ring Dips in clean quick sets with the goal of keeping the breaks minimal throughout all sets.
Stimulus: Upper Body Density / Posterior Chain
RPE: 7/10
RX+:
Dumbbells: 32/22.5kg
Kettlebell: 32/24kg
Level 2:
Every 5:00 x 3 Sets
2 Rounds
15 American Kettlebell Swings
12 Renegade Rows
6/4 Strict Ring Dip
Dumbbells: 15/12.5kg
Kettlebell: 20/12kg
Level 1:
Every 5:00 x 3 Sets
2 Rounds
15 Russian Kettlebell Swings
12 Renegade Rows
9/7 Ring Push-Ups
Dumbbells: 12.5/7.5kg
Kettlebell: 16/8kg
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold
Optional Accessories
3 Sets: For Quality
10-12 Ring Hamstring Curls

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