*weekly programming focus overview at the bottom*
Monday
P1 Strength
Double KB Deadstop Deadlift
(Heavy Session)
Every 3:00 minutes , 5 Sets
6 Reps
6 Reps
6 Reps
5 Reps
4 Reps
*Increase weight each set
*After each set:
:20/:20 Half Kneeling Paloff Press w/rotation
Accumulate (over the the 5 sets):
100 Banded Face Pulls
—
Strength
Deadstop Deadlift (Heavy Session)
Every 3:00 minutes, 5 Sets
4 Reps @ 75%
4 Reps @ 80%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 87+%
—
For Time
3 Rounds
5 Wall Facing Handstand Push-Ups
10 Sumo Deadlift High Pull (75/55lb)
into…
3 Rounds
10 Kipping Handstand Push-Ups
10 Sumo Deadlift High Pull (95/65lb)
—
WOD THOUGHTS: Time Domain: 7:00-11:00 minutes
Time Cap: 12:00 minutes
Primary Objective: Complete each 3 rounder in 4:30 or less
Secondary Objective: Complete each movement in unbroken set
Stimulus: Shoulder Pump / Muscular Endurance
Tuesday
4 Rounds for Time
400m Run
25 V-Ups
9/7 Ring Muscle-Ups
Rest 3:00 minutes between sets
—
WOD THOUGHT: Score: slowest set. Primary Objective: Ring Muscle-Ups, focus on completing these as fast as possible, whether that means breaking up into 3s, going unbroken, or even finding a way to do quick singles.
Secondary Objective: Complete each set in under 4:00 minutes
Wednesday
P1 Strength
Take 10:00 minutes
Build to a Heavy 5 rep Double DB Squat
*after each set
10 DB Bench Press
:40 plank hold
…then complete:
Every 2:30 minutes, 3 Sets
3 Sets
5 Double DB Squats @ 80% + 3 Broad Jumps for Max Distance
—
Strength
Take 10:00 minutes
Build to a Heavy 5 rep Back Squat
…then complete:
Every 2:30 minutes, 3 Sets
3 Sets
5 Back Squats @ 80% + 3 Broad Jumps for Max Distance
—
3 Rounds for Time
30 Wall Balls 20/14lb
20 Push-Ups
10 Box Jumps 30/24”
—
WOD THOUGHT: Time Domain: 6:00-9:00 minutes
Time Cap: 11:00
Stimulus: Sprint / Anaerobic
Primary Objective: Complete the Wall Balls unbroken on each set
Secondary Objective: Achieve best possible time
Thursday
P1 Strength
10-minute EMOM
Min 1: 3 DB Power Snatches (each arm)
Min 2: 2 Power Snatches (each arm)
Min 3: 1 Power Snatch (each arm)
*Increase weight as reps go down
*The last minute will have you finish on the 3 reps
—
Strength
10-minute EMOM
Min 1: 3 Power Snatches @ 75%
Min 2: 2 Power Snatches @ 82%
Min 3: 1 Power Snatch @ 85%
*The last minute will have you finish on the 3 reps @ 75% of your 1rm.
Percentages are based on your 1rm Power Snatch
—
2 Sets, For Max Calories
2:00 minute AMRAP
20/16 Calorie Row
-Max Calorie Echo Bike In Remaining Time
Rest 2:00 minutes
2:00 minute AMRAP
20/14 Calorie Echo Bike
– Max Calorie Row in Remaining Time
Rest 2:00 minutes between sets
—
WOD THOUGHTS: Primary Objective: Goal is to hit a higher number of calories on the max calorie portion than the prescribed for each interval.
Secondary Objective: Increase effort from set 1 to set 1, even if that is only getting one more calorie that you did on set 1.
And yes, the Echo Bike is slightly skewed up from the rower effort and that will create a little added stress to push the row in order to get more than 20/14 cals on the back end of that 2:00 minute AMRAP
Friday
P1 Strength
Double DB Strict Press Complex
Every 2:30 minutes, 5 Sets:
1 Strict Press w/3 second lower
1 Dead stop Strict Press
1 Strict Press
**From the Floor**
*Increase weight each set
*Max Hanging Knee Tuck Hold after each set
—
Strength
Strict Press Complex
Every 2:30 minutes, 5 Sets:
1 Strict Press w/3 second lower
1 Dead stop Strict Press
1 Strict Press
**From the Floor**
—
5 Rounds for Time
7 Squat Cleans (165/115lb)
7 Shoulder-to-Overheads (165/115lb)
7 Burpee Chest-to-Bar Pull-Ups
2 minutes Rest between rounds
—
WOD THOUGHTS: Goal is to establish a heavy weight of this complex within the 5 sets. On the Deadstop reps you must pause on the shoulders for 2 seconds. Focus on bracing the midline and shortening the gap between belly button and sternum as we press past the eyes.
Primary Objective: Complete each set in under 2:00 minutes
Secondary Objective: Perform at least 1 set as 4 TnG Squat Cleans to start the set so please factor this in when selecting your loads.
The emphasis. being primarily barbell conditioning and cycling while also working into the rhythm of the Burpee Chest to Bar. Practice staying directly underneath the bar to limit the amount of time between the Burpee and the Chest to Bar.
Saturday
20:00 AMRAP, w/Partner
15 Wall Walks
45 Toes To Bar
60 American Kettlebell Swings (53/35lb)
90 Double Unders
Partition Work with Partner as desired
—
WOD THOUGHTS: Focus today is on shoulder stamina and maintaining a good pace with your partner as you partition the reps for the most rounds as possible in 20 minutes. The goal should be to complete each round in under 9:00 minutes in order to get 2+ rounds of the AMRAP.
Sunday
P1 Strength
Every 30 seconds, 10 sets:
1 Dead Stop Goblet Squat with 2 seconds negative
Holding 65% of your 1rm Front Squat
Rest 2:00 minutes
Every 30 seconds, 10 sets:
1 Dead Stop Goblet Squat with 2 seconds negative
Holding 70% of your 1rm Front Squat
—
Strength
Deadstop Front Squat
Dead Stop Front Squat with 2 second negative
Every 30 seconds, 10 sets:
1 Dead Stop Front Squat with 2 seconds negative
Holding 65% of your 1rm Front Squat
Rest 2:00 minutes
Every 30 seconds, 10 sets:
1 Dead Stop Front Squat with 2 seconds negative
Holding 70% of your 1rm Front Squat
—
16:00 Minute EMOM
min 1: 15 Dumbbell Thrusters (35/25lb)
min 2: 10 Dual Dumbbell Step-Overs (2×35/25lb)
min 3: 15/12 Cal Row
min 4: Rest
—
WOD THOUGHTS: Focus today is primarily going to be a quad pump as we move from the Dumbbell Thrusters to the Step-Overs, and finally finishing off with the row. The goal is not to be moving at an all out pace, but working more on trying to be efficient through this EMOM
Primary Objective: Complete each set in under 5:00 minutes
Secondary Objective: Complete the Dumbbell Lunges unbroken
—
Weekly Programming Focus: We are now tackling Week 4 of the PRVN Power Cycle. This week we are getting into a fun little mix of strength work here with the Heavy Deadlift moving to Monday this week to keep the cycle rolling. Because we are starting off the week with some heavy pulling from the floor, we are going to a bodyweight / gymnastics conditioning day on Tuesday where we will be working on some skills and drills for the Ring Muscle-Up. The goal here is to spend some time as a coach going through progressions and having athletes take something away from the day. Either that’s a new athlete just feeling out the positions on a Muscle-Up transition Ring Row or a higher level athlete learning how to go from 3-4 linked Ring Muscle-Up reps. Spend some time watching over progressions and come in prepared to teach on this day. Wednesday we are coming back around to our 5RM Back Squat with the goal of increasing weight from week 1. We will be combining that with drop sets and broad jumps for max distance as our contrast work. Thursday, we are getting into a quality 10:00 EMOM of Power Snatches, then finishing the day with our quality mixed mono work for aerobic conditioning. Friday, brings the heat with the hero workout “Lyon”. This one is a good one focused on barbell conditioning and high effort short intervals with good rest between efforts. Saturday comes around with a quality 20:00 AMRAP in a chipper fashion, then we roll things back around on Sunday with a Deadstop Front Squat as a good technical piece to practice positions and midline bracing.