*weekly programming focus overview at the bottom*
Monday
P1 Strength
DB Clean Complex Every 90 seconds, 6 Sets:
1 DB Deadlift + 1 DB Clean + 1 DB Hang Clean + 1 DB Jerk
*Perform the complex on each hand for each set
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Strength
Clean Complex Every 90 seconds, 6 Sets:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Jerk
Starting @ 80% of your 1rm Clean and Jerk and increasing
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4 Rounds, For Time
21 Box Jumps, 24/20″
15 Handstand Push-Ups
9 Power Cleans, 135/95lb
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WOD THOUGHTS: The main focus for this workout is to not over think any one aspect and just go. We want to challenge you guys on doing the Power Cleans unbroken each round. Then work to a pace on the Box Jumps & Handstand Push-Ups that allows you to keep moving.
Primary Objective: Unbroken Power Cleans
Secondary Objective: Overall Time
Stimulus: Breathing & Shoulders
Tuesday
P1 Strength
Same as strength below – DB Snatch, complete the reps on each arm
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Strength
Power Snatch
Every 90 seconds, 10 Sets
Set 1: 3 Reps @ 65%
Set 2: 2 Reps @ 75%
Set 3: 2 Reps @ 80%
Set 4-10: 1 Rep Building to a 1RM for the Day
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10 Rounds
30 Double Unders
3 Overhead Squats @ 185/125lb
*The barbell is from the floor; we challenge you to perform the first rep a snatch (power or squat)
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WOD THOUGHT: Primary Objective: Achieve best possible result
Secondary Goal: No misses on the Snatch
Stimulus: Barbell Conditioning / CP Battery
The focus today is on technical capacity with a heavy barbell. We want to see you have a gameplan and attack this workout with the goal of maintaining a set pace between rounds in order to keep best overall pace as well as maintaining clean successful reps on each first rep (Snatch)
Wednesday
For Time:
60 Pull Ups
42 V-Ups
24 Dual Kettlebell Clean and Jerk 53/35lb
Rest 5:00 minutes
6 Rounds, For Time:
10 Pull Ups
7 V-Ups
4 Dual Kettlebell Clean and Jerk 53/35lb
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WOD THOUGHTS: Part A: We want you to refrain from going out too hot at the beginning, understand that the KB will be a significant piece to this puzzle. Sustain a sub max, 85% effort throughout then as you get near to the KB increase effort and tempo. Part B: Opposite strategy this time, push the pace from the beginning and work on quick transitions, for some you will need to break the pull ups into two sets but try for unbroken on the other movements.
Stimulus: Grip / Stamina / Part B: Anaerobic
Thursday
Strength
Part A) 8 minute EMOM
5 Banded Strict Press @ 45% (red bands)
Percentage today is based off of your 1 rep max Strict Press
Rest 4:00 minutes between A and B
Part B) 8 minute EMOM
3 Banded Deadlift @ 55% (green bands)
Percentage today is based off of your 1 rep max Deadlift
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7:00 AMRAP
50/40 Calorie Row Buy-in
AMRAP in Remaining Time
7 Deadlifts 225/155lb
7 Bar Facing Burpees
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WOD THOUGHTS: The focus here is on extra volume for the posterior chain and putting a little pressure on the time frame here with only 7:00 minutes to get work done. This will create a cap on the total volume expected today while forcing the intensity to be higher as we should have in the range of 4-5 minutes to hit Deadlifts and Bar Facing Burpees
Friday
P1 Strength
Every 3:00 minutes, 4 Sets
3 Double DB Front Rack Squats (heavy)
+ 4 Seated Box Jumps to a High Box
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Strength
Every 3:00 minutes, 4 Sets
3 Back Squats @ 80-85%
+ 4 Seated Box Jumps to a High Box
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For Time:
75 Wall Balls 20/14lb
1 Mile Run
75 Wall Balls 20/14lb
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WOD THOUGHTS:
Primary Objective: Complete the Workout in 17:00 minutes or less
Secondary Objective: Complete each set of Wall Balls in 3 Sets or Less
Stimulus: Leg Stamina / Aerobic Capacity (V02 Max)
The focus today is on building in some leg stamina for Murph by adding in big sets on Wall Balls as well as a long run under fatigue. This will help to train the muscles to handle that run at the end of Murph better and build greater capacity to handle big sets of light weight squats.
Saturday
Partner WOD
4 Rounds (2/Partner)
15/11 Calorie Echo Bike
15 American Kettlebell Swings 53/35lb
15 Toe to Bar
12 American Kettlebell Swings 53/35lb
9 Bar Muscle-Ups
9 American Kettlebell Swings 53/35lb
9/7 Calorie Echo Bike
*Alternate Full Rounds with your partner
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WOD THOUGHTS: Primary Objective: Complete each round in 5:00 minutes or less
Secondary Objective: Complete each set of Toe to Bar and Bar Muscle-Ups in 2 Sets or Less
Stimulus: Gymnastics Skill / Stamina /Anaerobic
Sunday
Strength
Bench Press
Every 3:00 minutes, 5 Sets
5 Bench Press @ 75%+
+ 10 Dumbbell Bench Press, Moderate Load
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10:00 AMRAP
3 Wall Walks
10 Single Dumbbell Step-Overs 24/20’ (50/35lb)
15 Crossovers or 30 Double Unders
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WOD THOUGHTS: Primary Objective: Learn Crossovers today and build them into your training
Secondary Objective: Keep each round to 90 seconds per round (6+ Rounds as goal for the day)
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Weekly Programming Focus: We are now into Week 6 of the PRVN Power Cycle. This week we are continuing our progressions on the barbell with a Clean and Jerk Complex Monday, Some Power Snatch work into a heavy Overhead Squat workout on Tuesday, then moving into our Banded Strict Press and Deadlifts Thursday, before finishing off the week with our Back Squat progression on Friday. For our gymnastics skill piece we are working on our kipping and butterfly pull-ups in combination with v-ups to really challenge the midline and stamina. We have cut out our long specific monostructural workout this week, but have a Murph Prep style workout on Friday with a combination of Wall Balls and Running. Our weekend partner workout is an action packed dose of Echo Bike + Kettlebell Swing + Toe to Bar + Bar Muscle-Ups! Get ready for the intensity Saturday. We finish things off on Sunday with a heavy Bench Press combo into a more skill / stamina 10:00 AMRAP. Overall we are touching just about everything, so get ready for a fun week. Only two more weeks of the cycle.