*weekly programming focus overview at the bottom*
Monday
P1 Strength
Alternating DB Power Snatch
Every 90sec x 10 Sets
2 Alt DB Power Snatch (1 each arm)
*Build to a heavy 2 rep for the day
:15/:15 Star Plank
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Strength
Power Snatch
Every 90sec x 10 Sets
2 Power Snatch, building from 60% to 2RM for the Day
*not TnG
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16:00 EMOM
min 1: 15/12 Cal Row
min 2: 5 Power Snatch @ 75-80% of Above
min 3: 15 Box Jump Overs 24/20”
min 4: 15 Toe to Bar
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WOD THOUGHTS: For the workout today we should be challenging heavy singles for the Power Snatch. For the other movements we are looking to keep the time frame to around :40-45sec in order to maintain consistency across.
Tuesday
P1 Strength
Every 3:00 for 12:00, 4 Sets,
3 Double KB Front Rack Squat + 5 Goblet Squats
*Same weight for all 4 sets
:20 Wall Sit Meball Rotations
8/8 Single DB Seated Press Tempo: Fast up, slow return
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Strength
Every 3:00 for 12:00, 4 Sets,
3 Front Squat +5 Back Squats
@ 80% of Front Squat across
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Every 1:15 x 6 Sets
Thrusters
Set 1: 18 Reps
Set 2: 15 Reps
Set 3: 12 Reps
Set 4: 9 Reps
Set 5: 6 Reps
Set 6: 3 Reps
*Sets must be unbroken
Score is the total weight lifted over the course of the 6 sets. Add total poundage
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WOD THOUGHTS: This one is all about that choice on the loads. We suggest starting off with a conservative load that can be done for 18 unbroken and then just adding 5-10# per set as you go in order to change weights quickly and be able to stay within the allotted time frame to lift the prescribed reps and load. Thrusters from the floor. Every first rep should start with a Squat Clean Thruster into the set of Thrusters. Some may Power Clean it and then into the Thrusters, but ideally we are looking for the Squat Clean Thruster to lead into the set.
Wednesday
P1 Strength
Every 3:00 for 15:00
5 Double DB Bench Press (Build each set)
3 Banded Strict Pull Ups or Jumping Pull Up (slow and control on decent)
10 Feet Elevated Hamstring Bridges w/2sec pause at ext
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Strength
Every 3:00 for 15:00
5 Bench Press @ 80%+
3 Weighted Strict Pull-Ups for Max Load
-Scale Weighted Pull-Ups to a Challenging Set of 3 Banded Strict with lightest band you can
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14:00 AMRAP
3* Wall Walks
20 Pull-Ups
60 Double Unders
*add 2 Wall Walks each round
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WOD THOUGHT: Round 1 starts with 3 Walks before moving into 20 Pull-Ups, then 60 Double Unders. We will then move into 5 Wall Walks before tackling the same reps for the Pull-Ups and Double Unders. We are looking to tackle some quality volume here today as we get ready for the Open. Be sure to wear some hand protection and manage your sets early on as 14:00 is a long time to tackle this one.
Thursday
Every 10:00 for 30:00
1000/850m Row
50/35 Cal Echo Bike or 55/38 Cal Assault Bike
14 50Ft Farmers Carry (choose load)
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Core Finisher
3 Sets
3:00 AMRAP
20 Alt V-Ups
10sec Hollow Hold
20 Russian Twists (over and back = 1)
10sec Hollow Hold
R: 1:30 b/s
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WOD THOUGHTS: Today is about finding a steady and challenging pace that you can maintain for 8:00-9:00 across all 3 sets. We are not looking for a blazing time out of the gate and then coming in gassed and just finishing round 3. Ideally we are looking for a conservative approach on set 1 and then increasing pace on sets 2 and 3.
Goal 8:00-9:00/Set
Friday
P1 Strength
Every 2:30 for 15:00
DB Power Clean + DB Squat Clean + DB Push Jerk
*Complete 1 set on each arm in the 2:30, build to heavy 1 rep for the day
5-8 Deficit Parallette Push-Ups
6/6 Half Kneeling KB Chop and Lift
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Strength
Every 2:30 for 15:00
Power Clean + Split Jerk + Squat Clean + Split Jerk
Starting @ 65% of 1RM and build to a Heavy
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10:00 AMRAP
8 Strict Handstand Push-Ups
12 SA KB Snatch 53/35# (6/6)
50ft SA OH Walking Lunge 53/35#
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Daily Focus: The goal today is to stay steady and smooth throughout the workout. There will be a good amount of interference between the Handstand Push-Ups, KB Snatch, and OH Walking Lunges, so work with conservative sets on the Handstand Push-Ups and then stay steady on the KB Snatch + OH Lunges. Switch hands on the KB Snatch at 6 reps, and switch at 25ft on the OH Walking Lunges.
Saturday
Partner Workout
18:00 AMRAP, With a Partner
100 Deadlifts 225/155#
200 Abmat Sit-Ups
100 Burpees
Max Wall Balls 20/14# in Remaining Time
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Finisher
3-4 Sets, For Quality
10/10 Single Leg Medball Hamstring Curl
1:00 Weighted Plank
:30 Dual KB Front Rack Wall Sit
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WOD THOUGHTS: The workout today will be split between 2. The goal is to split work evenly across, but it is allowed if one athlete wants to take more Deadlifts, while the other decides on more Sit-Ups or Burpees. We assume that by the time the athletes get to the Wall Balls it will be all about big sets and as soon as that Wall Ball is down the next athlete is picking it up.
Sunday
Handstand Hold and Handstand Walking Progression Work
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Every 3:00 for 15:00, 5 Sets
10 Strict Press 75/55#
:20 Barbell Overhead Hold
10/8 Strict Pull-Ups
100ft Bear Hug Sandbag Carry *Choice
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WOD THOUGHTS: The goal here is to hit a moderately challenging load for the Strict Press then hold the barbell overhead on the last rep for a challenging 20sec. We will then move to Strict Pull-Ups before hitting the carry to finish off the round. Each round should take around 2:00 to complete and allow for a 1:00 rest/transition to get back to the barbell.
Weekly Programming Focus: We are now heading into Week 3 of the PRVN Open Prep Cycle. This week we are working into those progressions we built in week 1. This is the undulating style we are working with for the progressions in this cycle. Where we will flow the strength pieces in a wave fashion as we keep building. Again, the focus is to be able to get relatively heavy and consistent with weights above 80%. For our conditioning pieces we are touching on a few specific pieces that hit the combos and style we are expecting during the Open while still targeting some other pieces with more interval focused work, longer aerobic builds, and mixed strength conditioning pieces.