30/05/25 Friday Workout of the Day
- Aaron Marcelino
- May 24, 2025
- 2 min read
Warm-Up Flow
General Prep:
2:00 Cardio Choice
--
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Box Step-Ups
-Alternating Arm Swings
-Wrist Circles
-Trunk Rotations
-Bow and Bend
Barbell Warm-Up
High Hang (Hip), Hang (Knee)
2-3 Reps @ Each Position
- Snatch Pull
- Snatch High Pull
- Muscle Snatch
- Power Snatch
- Snatch Grip Push Jerk
Then add loads to the barbell and build to working weights
Secondary Warm-Up / Primer After the Snatch
20 second Wall Supported Handstand Hold
5/5 Single Arm Dumbbell Deadlifts
5/5 Single Arm Dumbbell Hang Snatch
8-10 Alternating Dumbbell Snatch
5 Box Jumps
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Then Go through Modifications for Handstand Push-Ups and adjust to working loads on the Dumbbell.
Weightlifting
Hang Power Snatch
10:00 EMOM
3 Reps @ 60-65%
Workout of the Day
"Drop it Like it's Hot"
10:00 AMRAP
5 Strict Handstand Push-Ups
10 Alternating Dumbbell Snatch
10 Box Jumps
Dumbbell: 22.5/15kg
Box Height: 24/20in
Goal: ~ 6 Rounds
Stimulus: High Intensity Triplet / Mixed Modal Glycolytic work
RPE: 8/10
Primary Objective: Complete each round in under 2:00 minutes
Secondary Objective: Keep unbroken sets on the Strict Handstand Push-Ups and Alternating Dumbbell Snatch.
RX+:
10:00 AMRAP
5 Strict Deficit Handstand Push-Ups 3/1.5in
10 Alternating Dumbbell Snatch
10 Box Jumps
Dumbbell: 32/22.5kg
Box Height: 30/24in
Level 2:
10:00 AMRAP
5 Strict Handstand Push-Ups to 2in Riser
10 Alternating Dumbbell Snatch
10 Box Jumps
Dumbbell: 15/12.5kg
Box Height: 24/20in
Level 1:
10:00 AMRAP
5 Box Pike Handstand Push-Ups (Kneeling)
10 Alternating Dumbbell Hang Snatch
10 Box Step-Ups
Dumbbell: 15/10kg
Box Height: 24/20in
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
Optional Accessories:
5 Sets: For Quality
5 Strict Dips
10 Dual Dumbbell Bench Press
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