*weekly programming focus overview at the bottom*
Monday
P1 Strength
Every 3:30 minutes, 3 Sets
3 DB Power Snatch (each arm)
2 DB Power Snatch (each arm)
1 DB Power Snatch (each arm)
Rest only as long as it takes to adjust loads
These should all be done as quick singles
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Strength
Every 3:30 minutes, 3 Sets
3 Squat Snatch @ 75%
2 Squat Snatch @ 80%
1 Squat Snatch @ 85%
Rest only as long as it takes to adjust loads
These should all be done as quick singles
—
3 Rounds for Time
21 Alternating Dumbbell Snatch 50/35lb
400m Run
12 Overhead Squats 115/80lb
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WOD THOUGHTS: Goal: 9:00-13:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Achieve best overall time
Secondary Objective: Complete all movements unbroken
Stimulus: High End Aerobic + Muscular Stamina
RPE: 9/10
Tuesday
For Time:
80/64 Calorie Row
40 Toes to Bar
60/48 Calorie Row
60 Alternating V-Ups
40/32 Calorie Row
80 Abmat Sit-Ups
20/16 Calorie Row
*CAP: 20 Mins
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WOD THOUGHT: We are hitting everything core today. The rower + core movement combo is always a hard one and one that will definitely pack a punch. This is a chipper style workout with the goal of targeting midline stamina.
Primary Objective: Complete in fastest overall time
Secondary Objective: Create a plan of attack and try to maintain sets of 5+ per core exercise
Wednesday
P1 Strength
Every 1:30, 6 Sets
2 Double DB Clusters
*Accumulate:
1:00/1:00 second Paloff Press Hold
100Ft Right/100Ft Left DB OH Carry
—
Strength
Every 1:30, 6 Sets
2 Clusters
*Start @ 50-55% of Clean and Jerk and Increase to a max for the day
*These are not TnG Reps
*Cluster = Squat Clean Thruster
—
8 Sets, For Time
7 Bar Facing Burpees
6 Deadlifts
5 Hang Power Cleans
4 Thrusters
Rest 1:00 minute between sets
Load: 115/80lb
—
WOD THOUGHTS: Today, we are targeting another barbell cycling focused day with the clusters to start things off. This will be a new movement to teach as we haven’t hit clusters for a bit in this cycle, so it will create a good little targeted variance to our weightlifting day. Then moving into a workout with a DT feel, but finishing each set with those 4 Thrusters will get very challenging. The goal today would be to scale athletes to a weight that they will keep the thrusters unbroken and break the complex only minimally in order to keep the pace fast with good mechanics.
Thursday
Stability Work
8:00 minute EMOM
1/1 Turkish Get-Ups
—
16:00 minute AMRAP
16/12 Calorie Echo Bike or 18/13 Calorie Assault Bike
8 Hollow Body Dual Kettlebell Bench Press
200ft Farmers Carry with Kettlebells
8 Strict Handstand Push-Ups
Load: 53/35lb
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WOD THOUGHTS: We are starting off the day with some Turkish Get-Ups as a targeted shoulder + midline primer before moving into the strength conditioning piece that very much has a functional bodybuilding feel to it. The main focus of the day is upper body pressing and midline stability. The workout will get very pumpy and global fatigue and interference will play an effect with this one. Spend the time talking through the points of performance for each movement and what the ideal stimulus of the day is. We want to keep athletes moving, but this is not a fast-moving workout. This workout is meant to be done for strength conditioning work and with intent, so keep pace smooth rather than shooting for fast.
Friday
Strength
Every 2:30, 5 Sets
5 Sets, For Load
5/5 Dual KB Front Rack Bulgarian Split Squat
+
3 Weighted Strict Pull-Ups
—
Every 3:00 minutes, 5 Sets, Complete the following:
50 Double Unders
20 Wall Balls, 20/14lb, 10/9ft
5 Pull Ups
*Add 5 Pull Ups each additional set: (5,10,15,20,25)
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WOD THOUGHTS: As the sets progress, incrementally add 5 more pull-up repetitions each time. This approach will challenge you to accomplish more work within the same time frame, pushing your limits and productivity.
Primary Objective: Complete the workout as written
Secondary Objective: Wall Balls: Complete each set unbroken
Saturday
Strength
Push Jerk
1 x 5 @ 70%
2 x 4 @ 75%
2 x 3 @ 80%
1 x 2 @ 85%
*12 min time cap
*P1 level: dumbbell push jerk
—
24:00 AMRAP, in Teams of 4
Partner 1: 200m Run
Partner 2: Max Burpee Box Jump Overs 24/20”
Partner 3: Max Sumo Deadlift High Pull 75/55lb
Partner 4: Rest
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WOD THOUGHTS: The partner running will dictate the pace. The score for this workout will be rounds + reps. Every time the runner is back from the run, that will equal 1 round, while partners are accumulating as many reps as possible on the other two movements. As each round finishes, tally your total reps and keep adding on a whiteboard as you go.
Total scores will look like 20 rounds + 300 reps, which would be 20 runs completed + 300 reps combined on the other two movements between the 3 partners.
Sunday
For Time
21/17 Calorie Row
21m Handstand Walk (70ft)
15/12 Calorie Row
15m Handstand Walk (50ft)
9/7 Calorie Row
9m Handstand Walk (30ft)
Rest 3:00 minutes
21/17 Calorie Ski Erg
9 Wall Walks
15/12 Calorie Ski Erg
7 Wall Walks
9/7 Calorie Ski Erg
5 Wall Walks
—
WOD THOUGHTS: The goal today is to build in some volume handstand walking today with the calorie row into the handstand walk before adding on some more reps and stamina with the ski erg + wall walk combo. If we don’t have enough machines or ski ergs we can sub an equivalent distance on the machines and still get the work in on the wall walks for part two of this workout.
Stimulus: Handstand Walk Development / High End Aerobic
RPE: 7/10 Note: If we need to sub any runs today we would go with 300-200-100m Run as sub for the Calories
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Weekly Programming Focus: Hey Power House Crew, we are now in Week 8 of the PRVN Swole Cycle and with that means we have this week and next week before we hit a series of re-tests in Week 10 of the Cycle. We will then run a transition week the week of the 23rd, before circling back around on our New Cycle starting October 30th.
The week ahead is a fun little mix that blends the progressions we have been working towards this cycle. Monday, starts things off with our Snatch work and a colorful combo called “Helanasty”, before getting into an ab crusher of a Tuesday. Then Wednesday, moves into a little more barbell cycling and conditioning focus before moving into a functional pump style Thursday, then finishing things off with a fun mix on Friday with some Lunges and Weighted Pull-Up Strength work, before tackling a triplet of Double Unders, Wall Balls, and Pull-Ups. Our Saturday workout moves into teams of 3’s for a max rep style workout, then on Sunday we will be moving into “Machine’s Inverted”, which is a couple of coupletes, centered around machine conditioning and Handstand Walks.