31/03/25 Monday Workout of the Day
- Aaron Marcelino
- Mar 29, 2025
- 2 min read
General Warm-Up (8-10 min)
1:00 Row Easy
:20/:20 Samson Lunge
–
2 Sets: For Quality
:40 Row Moderate to Hard, Building
10/10 Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps
Specific Barbell Prep (5-7min)
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70% performing Complex
Snatch Grip Deadlift to the Hip
Hang Squat Snatch
Squat Snatch
Hang Squat Snatch
Weightlifting
Squat Snatch Complex
For Load:
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch
3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+
Specific Workout Prep (6-8 minutes)
Go Over Barbell Cycling techniques at working loads with the focus on what this would look like with some touch and go reps vs. quick singles. The thought is to possibly hit a big set of Touch and Go to start and then dial things in with quick singles the rest of the way.
Primer: 3 Power Snatch + 150m Row + 3 Power Snatch
"Snatch"
For Time
15 Power Snatch
500m Row
15 Power Snatch
Load: 61/43kg
Score = Time
Goal Time Domain: 5-8 minutes Time Cap: 10 minute
Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes
Secondary Objective: Hard charging row at between 2-5k pace.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
- This is meant to be a sprint effort while maintaining technical capacity on the barbell.
Rx+:
For Time
15 Power Snatch
500m Row
15 Power Snatch
Load: 70/48kg
Level 2:
For Time
15 Power Snatch
500m Row
15 Power Snatch
Load: 43/30kg
Level 1:
For Time
15 Hang Power Snatch
500m Row
15 Hang Power Snatch
Load: 30/20kg
Mobility
:30 second Puppy Dog Pose
1:00/1:00 Scorpion Stretch
:30/:30 Thread The Needle Stretch
Foam Roll Lats and Upper Back
Optional Accessories
3 Sets: For Quality
5 Single Leg Box Jumps
15-20 GHD Reverse Hypers*
*Can add load to GHD Reverse Hypers with Medball between feet
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