*weekly programming focus overview at the bottom*
Monday
P1 Strength
*Same as below or complete with DB/DB’s
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Strength
Take 10 minutes to Establish
20RM Back Squat
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21:00 minute AMRAP
14 Toes to Bar
14 Box Jumps 24/20”
14 Wall Balls 20/14lb
42 Double Unders
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WOD THOUGHTS: Today is the final 20 Rep Back Squat, finally! This has been a big build and a long one. We totally understand that. I guarantee that you are ready to pack on at least 10 more pounds by the last time you hit the 20 rep. A note about this Back Squat. Many called this a breathing 20 rep Back Squat because of how it feels and what we need to do to truly hit this right. Once you hit rep 12, the real challenge starts. Each rep thereafter will feel like you are really challenged. The final 8 reps might need an extra breath and brace at the top of each rep. For some the 20 rep Back Squat may take 2:00 minutes by itself.
Goal 7 rounds (3:00 per round) – retest!! From week one of this cycle!
Tuesday
P1 Strength
Take 10:00 minutes to Build to a Heavy
1 DB Power Snatch + 1 Front Rack Squats (complex completed on both arms)
*After each set
12 Floor DB Chest Flys
12 Alt V-Ups or 12 Tuck-Ups
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Strength
Take 10:00 minutes to Build to a Heavy
Power Snatch + Squat Snatch
Starting @ 60% of Power Snatch
*Not TnG
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Every 7:00 minutes (x3) for 21:00 minutes
8 Power Snatches 95/65lb
16/12 Push-Ups
500/450m Row
16/12 Push-Ups
8 Power Snatches 95/65lb
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WOD THOUGHTS: We should be able to get close to our 1RM Power Snatch for this combo to start things off. We will then move into a good little out and back style workout in an EMOM format with the goal of a 5:2 work to rest ratio which is classic lactate threshold work in a mixed modal style
Wednesday
4 Sets, Each for Time
15/11 Calorie Echo Bike or 18/13 Calorie Assault Bike
400m Run
15/11 Calorie Echo Bike or 18/13 Calorie Assault Bike
Rest 1:1
*CAP: 35:00 min
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WOD THOUGHTS: Sometimes the simplest workouts pack the biggest punch and this is definitely one of those workouts. We are looking for a full gas pedal style workout with the goal of sprinting each effort
Goal: Sub 4:00 /Set
Cap: 5:00/Set
Thursday
P1 Strength
Take 12:00 minutes to Establish
Double DB Front Rack Stationary Reverse Lunge
Establish a 10RM / Leg
*Accumulate at any time:
40 Reps Dumbbell Seesaw Row
40 DB Overhead Tricep Ext
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Strength
Take 12:00 minutes to Establish
Barbell Back Rack Stationary Reverse Lunge
Establish a 10RM / Leg
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16:00 minute EMOM
Minute 1: Max Strict Pull-Ups
Minute 2: 10 Dual DB Step-Overs 50/35lb 24/20”
Minute 3: 100ft (30m) Sandbag Carry 150/100lb
Minute 4: Rest
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WOD THOUGHTS: Today is the day to test out our 10RM / Leg on the Back Rack Reverse Lunges. The goal here is to increase load by 10lbs or greater across both legs to get a substantial boost in muscular endurance as well as unilateral strength capacity. We love this movement as it really tends to round out the hips and strengthen the midline to allow for stronger and a more connected core to extremity. We will then get into a strength focused EMOM with the goal of working in some big sets of Strict Pull-Ups before we tackle our max effort set next week. That along with the Dual DB Step-Overs and Carry’s will pack a touch little combo that creates some interference for the grip, lats and back.
Friday
P1 Strength
Every 2:00 minutes, 6 Sets
DB Power Clean + DB Squat Clean + DB Push Jerk
(Complete complex on each arm)
*Increase weight by feel
8/8 Half Kneeling Paloff Press with Rotation
10/10 Single Leg Glute Bridge
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Strength
Every 2:00 minutes, 6 Sets
Power Clean + Squat Clean + Split Jerk
Starting @ 60% of Clean and Jerk
*Not TnG, can reset before the squat clean
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For Time
5-7-9
Clean and Jerks 135/95lb
Bar Facing Burpees
Rest 2:00
9-7-5
Clean and Jerks 135/95lb
Bar Facing Burpees
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WOD THOUGHTS: Today’s main focus is on Clean and Jerk development and a challenging barbell conditioning workout that has a little “Grettel” flare to it. The goal today is to spend some time working on the primer and positons leading into the barbell piece, then spend 12 minutes to build up to a heavy complex of a Power Clean + Squat Clean + Split Jerk. We can then adjust loads down and talk over barbell cycling techniques and strategies to tackle the workout “Renegade”. The workout will have a two-part style to it with the reps escalating in a 5-7-9 format before descending in a 9-7-5 format. This should allow for consistency from set to set. Two minutes is meant to be just enough time to regroup and keep the intensity high. Tackle this one with the goal of maintaining quick singles or even some touch and go reps while keeping burpee cadence high.
Saturday
For Time:
50 Med Ball Sit-Ups
50 Goblet Squats
50 Wall Facing Handstand Push-Ups
50 American KBS
50/40 Strict Ring Dips
50 Goblet Reverse Lunges
Load: 70/53lb
*Can split reps however you’d like
CAP: 35:00 mins
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Post WOD: Accessories
3 Sets, For Quality
10 Sissy Squats with Upper Assist
:15/:15 Single Arm Ring Plank
-Max Tall Kneeling Dual KB OH Hold 53/35lb
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WOD THOUGHTS: Primary Objective: Split reps or movements up however the athlete wants
Secondary Objective: Complete each movement in under 4:00 minutes
Sunday
40:00-minute EMOM
min 1: 13/10 Calorie Row
min 2: 4-6 Bar Muscle-Ups
min 3: 12/9 Calorie Echo Bike
min 4: 4-6 Sandbag Clean to Shoulder 150/100lb
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WOD THOUGHTS: Primary Objective: Complete the prescribed reps during each minute
Secondary Objective: Allow for 10-15 seconds of transition time to the next movement.
The goal today is steady state effort and accumulated exposure to the Bar Muscle-Up + Sandbag Clean
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Weekly Programming Focus: Hey Power House Crew, we are getting after Week 9 of the PRVN Swole Cycle. With that comes some retests from Week 1. We love to re-test and re-assess to make sure we are doing things right, the progressions are working, and give athletes a nice boost of confidence to see how far they have come over the course of the Swole Cycle. The re-tests on the docket this week will be on Monday where we will test our 20RM, which isn’t a re-test, but has been a big focus for this cycle. We have seen some big numbers put up for the 20 rep Back Squat and could even see athletes get as high as 75% of their 1RM Back Squat. We will then move into the workout “Safe House”. This workout is meant to test our leg stamina and conditioning being the prime focus. On Tuesday, we are building up to a heavy double on the Snatch with the first rep being a Power Snatch and the second rep being a Squat Snatch. The goal for this today would be to hit a 1RM Power Snatch and then still come back around to hit the subsequent Squat Snatch. The workout on Tuesday is meant to push us to a pace that feels challenging, but sustainable. Overall shoulder fatigue and stamina will be the limiting factor here today. We circle things around on Wednesday and get into a purely mixed monostructural V02 Max effort focused day. This is a day to expect some “cherry pickers”, but please suggest athletes test this one out. On Thursday, is our other big retest with the Back Rack Reverse Lunge 10RM. We will then tackle a strength conditioning EMOM focused around building our strict pull-up stamina and added volume for unilateral leg strength. Friday is a fun barbell cycling EMOM that is meant to work on cycling and efficiency. We will then tackle a solo chipper Saturday that will hit the full body and create a fun community building workout where athletes will get to choose how they split the reps and movements up however they’d like. Then on Sunday to finish the week we are getting into a long 40:00 EMOM with the goal of developing volume and capacity.