*weekly programming focus overview at the bottom*
Monday
P1 Strength Part A
Every 2:30 Minutes, 5 sets:
1 DB Squat Clean + 1 DB Hang Squat Clean
(unbroken)
Rest: 10 seconds
1 DB Clean and Jerk
*Complex is completed once on each arm per set
—
Strength Part A
Every 2:30 Minutes, 5 sets:
1 Squat Clean + 1 Hang Squat Clean
(unbroken)
Rest: 10 seconds
1 Clean and Jerk
—
Strength Part B
Take 10:00 to Build to a Heavy 3 rep Back Squat
then complete:
Every 2:00 minutes, 5 Sets
3 Back Squats @ 80% + 4 Seated Box Jumps
*Percentage for the Back Squat is based off of your heavy 3 reps achieved prior to.
—
P1 Strength Part B
Take 10:00 to Build to a Heavy 3 rep Double DB Squat
then complete:
Every 2:00 minutes, 5 Sets
3 Double DB Squats @ 80% + 4 Seated Box Jumps
*Percentage for the Squat is based off of your heavy 3 reps achieved prior to.
—
WOD THOUGHTS: Part A – Starting @ 75% of 1rm clean and jerk, increasing load each set.
We are predominantly focusing our attention on the cleans, treating each clean with intensity and tight form.
Part B – For the seated box jumps select Bench height that has you seated at 90 degrees. We are looking to set this whole session up in one fell swoop. Have the boxes out there and use them as a warm-up on the way up to the 5 rep back squat. A good idea would be to get in a few jumps in the early sets on the build to the 5 rep for the day.
We want the 5 sets of 3 Back Squats + 5 Seated Box Jumps to be done back to back to allow around 1:30 rest between sets
Tuesday
Gymnastics Strength / Murph Prep
4 Sets, For Quality
1:00 Max Strict Pull-Ups 31×1 Tempo
Rest 30 seconds
1:00 Max Ring Push-Ups 31×1 Tempo
Rest 30 seconds
—
3 Sets, For Distance
4:00 AMRAP
10 Strict Handstand Push-Ups
20 Renegade Rows 50/35lb
100 Double Unders
-Max Distance Farmers Carry in Remaining Time 70/53lb
Rest: 2:00 minutes between sets
—
WOD THOUGHTS: Stimulus: Shoulder Stamina/ Endurance
Primary Objective: Compete all work to the farmers carry in 3:00 or less
Secondary Objective: stay unbroken for the farmers carry
Wednesday
For Time:
1500m Row
10 x Shuttle Run (25/25ft)
30 Burpee Box Jump Overs, 24/20”
30 Dual Kettlebell Clean and Jerks, 53/35lb
30 Burpee Box Jump Overs, 24/20”
10 x Shuttle Run (25/25ft)
1500m Row
—
WOD THOUGHT: Primary Objective: Complete within the time cap
Secondary Objective: Second Row interval to be faster than your first, this is also the best way to achieve best result for overall time. By not getting caught into the first 1500m Row
Thursday
Handstand Walk Practice Time
—
Every 4:00 minutes, 4 Sets
50ft (15m) Handstand Walk
22/15 Cal Echo Bike
15 Deadlifts 225/155lb
—
WOD THOUGHTS: Stimulus: Muscular Stamina / Anaerobic Pump
Primary Objective: Complete each set in 2:45 or less
Secondary Objective: Unbroken Handstand Walk
Friday
12:00 AMRAP
1 Mile Run Buy-In
AMRAP in Remaining Time
20 Pull-Ups
40 Push-Ups
60 Air Squats
Rest 2:00 minutes
8:00 AMRAP
800m Run Buy-In
AMRAP in Remaining Time
10 Pull-Ups
20 Push-Ups
30 Air Squats
Rest 2:00 minutes
4:00 AMRAP
400m Run
AMRAP in Remaining Time
5 Pull-Ups
10 Push-Ups
15 Air Squats
—
WOD THOUGHTS: Today goes almost without saying. We have some Murph Prep on the Docket. Make a game plan of how you plan to attack each session and work for perfect clean reps.
The goal is to get 2+ rounds on each segment. If you get 2 rounds on each segment the total volume today would be 70 Pull-Ups + 140 Push-Ups + 210 Air Squats, which would be 70% of “Murph”
Stimulus: Bodyweight Conditioning / Muscular Endurance / Aerobic Capacity
Primary Objective: Complete runs in 8:00 or less, 4:00 or less, and 2:00 or less
Secondary Objective: Keep all sets of pull-ups and push-ups to sets of 5 or greater, and stay unbroken on all air squat sets
Saturday
10 Rounds For Time
15 GHD Sit-Ups or Weighted Overhead Sit-Ups
15 Box Jumps 24/20”
15 American Kettlebell Swings 53/35lb,
*To be completed with partner in leap frog pattern, alternating movements
—
Core Finisher
3 Sets, For Quality
:20 Weighted Hollow Hold
Rest 20 seconds
:30/:30 Side Plank
Rest 20 seconds
:40 Weighted Forearm Plank
Rest 60 seconds
—
WOD THOUGHTS: Focus is on unbroken movements and quick cycle speed of each movement.
Stimulus: High Intensity Short Burst Efforts / Aerobic Stamina / Posterior Chain
Sunday
Strength
Every 3:00, 4 Sets
8 Pause Bench Presses @ 60-65%
Rest: 30 seconds
4 Tempo Front Squats 62-67%
—
3 Sets, For Time
100ft (30m) Dual Dumbbell Walking Lunges (2×50/35lb, Farmers Loaded)
20 Burpees
4/3 Rope Climbs
Rest 2:00 minutes between sets
—
WOD THOUGHTS: Running Time Cap: 22:00
Primary Objective: Complete each set in under 5:00 minutes
Secondary Objective: Complete the Dumbbell Lunges unbroken
Muscular Endurance / Stamina
—
Weekly Programming Focus: We are now onto Week 3 of the PRVN Power Cycle! This week we have thrown in a really good Murph Prep style tester workout on Friday here as a Benchmark style workout that will help build volume and pacing for when Murph rolls around in May. We will start off the Week with a Heavy Clean and Jerk Complex done with a twist, before building into our Back Squat Progression. This first cycle of Back Squats we rolled in on Monday with the heavy 5RM, 4RM, 3RM and will now be moving that to a Tuesday / Wednesday Rotation in the next 3 week block where we will build back up from the 5 rep to the 4 rep to the 3 rep with the goal of increasing weight each week and from the previous 3 weeks. Our Tuesday work will be centered around an upper body Push/Pull strength effort with the emphasis on tempo and midline stabilization as we work through both the strength portions and conditioning portions of the day. Wednesday is a longer chipper style workout this week before tackling a little skill stamina work on Thursday heading into the challenging Murph Prep Friday. The volume here on Friday will definitely hit you on Saturday, so we have built out Saturday to be a partner workout that should be just enough volume to flush out some of the fatigue from Friday. Our Sunday workout for those affiliates that offer Sunday’s will offer some extra strength work for those that come in as well as a sneaky little gymnastics focused triplet.
Special note: Our Strict Press and Deadlift Progressions will continue next week early in the week as they were rotated to the next week to allow more recovery from and emphasis on Murph Prep work.