31/01/25 Friday Workout of the Day
- Aaron Marcelino
- Jan 25, 2025
- 2 min read
Warm-Up
:20/:20 Active Scorpion Stretch
:20/:20 Samson Stretch
–
2 Sets: For Quality
5 Snatch Romanian Deadlifts
4 Hang Snatch High Pull
3 Muscle Snatch
2 Overhead Squats
1 Snatch Balance
3 Box Jumps, Building in Height
–
Then Add Loads, Coach Cued through 2-3 sets
2 Snatch Pulls
Rest 10 sec
1 Snatch
Weighlifting
Squat Snatch
Every 90 seconds x 8 Sets
2 Snatch Pulls, Touch & Go
Rest 10 seconds
1 Squat Snatch
% is Based on 1RM Squat Snatch
Looking for sets to be done @ 80-90% of 1RM.
“Climbing To Freedom"
10:00 AMRAP
12 Wall Balls
8 Deadlifts
4 Box Jumps
Wall Ball: 9/6kg
Barbell: 102/70kg
Box Height 30/24''
Goal: 6+ Rounds
Primary Objective: Move smoothly between each station with minimal transition time. Push for unbroken Wall Balls and Deadlifts, then attack the Box Jumps confidently.
Secondary Objective: Consistent Pace Round to Round
Stimulus: High-intensity Triplet
RPE: ~8/10
Rx+ :
10:00 AMRAP
12 Wall Balls
8 Deadlifts
4 Box Jumps
Wall Ball: 12/9kg
Barbell: 125/84kg
Box Height 30/24''
Level 2:
10:00 AMRAP
12 Wall Balls
8 Deadlifts
4 Box Jumps
Wall Ball: 9/6kg
Barbell: 84/57kg
Box Height 24/20’’
Level 1:
10:00 AMRAP
12 Wall Balls
8 Deadlifts
4 Bar Hops
Wall Ball: 9/6kg
Barbell: 70/48kg
Mobility
PRVN Recovery #1
1:00/1:00 Couch Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
Optional Accessories
4 Sets: For Quality
Part B)
4 Sets: For Quality
:20/:20 second Single Leg Glute Bridge Hold

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