*weekly programming focus overview at the bottom*
Monday
P1 Strength
20:00 minute Running Clock
Every 2:00 minutes, 4 Sets
DB Bench Press
Set 1: 8 Reps
Set 2: 8 Reps
Set 3: 8 Reps
Set 4: 8 Reps
Part B:
Take 5:00 minutes to Warm-Up to Weight
Double DB Back Squat or Box Squat
1 Set of 20 reps
*If time, Accumulate:
50 V-Ups
50 Renegade Rows (no push-up)
2:00 Weighted Wall Sit
—
Strength
20:00 minute Running Clock
Every 2:00 minutes, 4 Sets
Bench Press
Set 1: 5 Reps @ 75%
Set 2: 5 Reps @ 80%
Set 3: 5 Reps @ 85%
Set 4: 5 Reps @ 85%
Percentage is based on your 3rm Bench Press
Part B:
Swole Cycle Week 2/10
Take 5:00 minutes to Warm-Up to Weight
Back Squat
1 Set of 20 reps @ 55%
—
8:00 minute AMRAP
2 Back Squats @ 315/205lb
4 Dumbbell Deficit Push-Up
6 Dual Dumbbell Burpee Step-Ups 24/20”
:10 second L-Sit *on Dumbbells
*Dumbbell Load: 50/35lb
—
WOD THOUGHTS:
Stimulus: Strength Conditioning / Lower Body + Upper Body Push
RPE: 8/10
% on the Back Squat should not exceed 80% of 1RM
The focus for this one is a functional pump session with the goal of maintaining a tight rigid position for all movements today. Global bracing and staying controlled through each movement is the overall focus. Moving fast is not the priority with this one today.
Tuesday
Strict Pull-Up Development: 10:00 minute Cap
Level 3 & 2:
8 x 30% of Max Unbroken Reps
Rest as minimally between sets to maintain unbroken reps
—
Level 1/P1:
8 x 30% of Max Unbroken Reps
Complete with Green or Red Band
Rest as minimally between sets to maintain unbroken reps
—
3 Sets:
8:00 minute AMRAP
400m Run
30/21 Calorie Echo Bike
20 American Kettlebell Swings 53/35lb
10 Kipping Pull-Ups
Rest 2:00 minutes between sets
*Always start back at the 400m Run
—
WOD THOUGHT: Primary Objective: Get back through the 400m Run on each set
Secondary Objective: Finish the Run and Bike in under 4 minutes each round
Stimulus: Aerobic + Muscular Stamina / Pulling Muscular Endurance
RPE: 7/10
Wednesday
Strength: 12:00 minute Clock
Barbell Back Rack Stationary Reverse Lunge
1 x 10/10 @ 65%
1 x 8/8 @ 70%
2 x 6/6 @ 75%
Rest 2:00 minutes between sets
Percentage is based on the 10rm Lunge you achieved last week.
*Superset with :30 second Wall Facing Handstand Hold or Freestanding Handstand Hold
—
P1 Strength
Double DB Front Rack Stationary Reverse Lunge
1 x 10/10, 1 x 8/8, 2 x 6/6
Rest 2:00 minutes between sets
*Superset with:30 second Wall Facing Handstand Hold, Freestanding Handstand Hold, Handstand Hold or Double DB OH Hold
—
3 Rounds for Time
25 GHD Sit-Ups, Weighted Sit-Ups or PVC Sit-Ups
25 Wall Balls 20/14lb
75 Double Unders
—
WOD THOUGHTS: Time Cap: 15:00 minutes
Primary Objective: Complete each movement in 2 sets or less
Secondary Objective: Complete each round in under 4:00 minutes
Stimulus: Midline / Shoulder Stamina
RPE: 8/10
Thursday
6 Sets: Each for Time
5 Burpee Box Jumps 24/20”
250/220m Row
10 Box Jump Overs 24/20”
250/220m Row
5 Burpee Box Jumps 24/20”
Rest 1:1 between sets
—
WOD THOUGHTS: Score = Total interval time
Goal: ~3:00 minutes / Set
Primary Objective: Complete even splits across +/- 3-5seconds
Secondary Objective: Fastest overall time
Stimulus: Lactate Endurance / Quad Pump
RPE: 9/10
Friday
P1 Strength
Same as below but can use KBs for Deadlift if athletes don’t want to use the bar
—
Strength
15:00 EMOM, Alternating Every Minute
minute 1: Seated 8-12 Dual Dumbbell Strict Press
minute 2: *Deadlift Set
minute 3: Rest
Deadlift %
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: 5 reps @ 75%
Set 4: 5 reps @ 80%
Set 5: 4 reps @ 85%
Percentage is based on your 5rm Deadlift
Drop % by 5-8% if you are using your 1RM for % today
—
4 minute EMOM
3 Power Cleans @ 155/105lb
3 Front Squats
3 Shoulder To Overhead
Rest 1:00 minute
4 minute EMOM
5 Power Cleans @ 115/75lb
5 Front Squats
5 Shoulder To Overhead
Rest 1:00 minute
4 minute EMOM
7 Power Cleans @ 95/65lb
7 Front Squats
7 Shoulder To Overhead
—
WOD THOUGHTS: Inspired by the Classic Workout “Macho Man” Your goal is to try and complete all the desired reps unbroken within the minute. If you won’t be using the prescribed weights today, make sure to start at something heavy and then reduce the loading gradually to finish on a light load. But make sure you can always cycle the barbell for touch and go sets.
Saturday
P1 Strength
Alt DB Power Snatch
1 x 12, 1 x 8, 2 x 8, 3 x 4
—
Strength
Power Snatch
1 x 7 @ 70%
1 x 5 @ 75%
2 x 3 @ 80%
3 x 1 @ 85%
*HARD CAP: 15 Minutes
*This is not touch and go, reset before each rep
Rest as needed between sets
Percentages are based on your 1rm Power Snatch
—
Complete for Time with a Partner
50 Toe to Bar
*One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target.
into..
100m (300ft) Farmers Carry 70/53lb
*Every Break Perform 10 Synchro Push-Up then switch partners on carry
into..
30 Ring Muscle-Ups
*Every Break Perform 10 Synchro V-Ups, then switch partners
into..
100m (300ft) Farmers Carry 70/53lb
*Every Break Perform 10 Synchro Push-Up then switch partners on carry
into..
50 Toe to Bar
*One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target.
—
WOD THOUGHTS: Time Cap: 25:00 minutes
We are working through a partner workout that will require you to plan things out and strategize breaks to get the best result here. This one is fun, but if you start breaking early this will turn into a grind.
Sunday
P1 Strength
*Same as below
*Normal scaling options for, HS Walking and Rope Climbs
—
Strength
12:00 minute Running Clock
3 Sets, For Quality
4/4 Turkish Get-Ups, For Load
50-100ft Handstand Walk
3-5 Rope Climbs
—
20 minutes EMOM, alternate each minute:
Minute 1: 14/11 Cal Row
Minute 2: 14/10 Cal Ski or Echo
Minute 3: Rest
Minute 4: 16/12 Cal Row
Minute 5: 16/11 Cal Ski or Echo
Minute 6: Rest
Minute 7: 18/13 Cal Row
Minute 8: 18/12 Cal Ski or Echo
Minute 9-10: Rest
(Back to Minute 1)
—
WOD THOUGHTS: The focus today is increasing intensity from minute 1 through minute 8 of each set. This workout will really only be 18 minutes long, but might take the full 20 minutes as you are likely to start on a delay due to machine constraints.
—
Weekly Programming Focus:
we are now getting into week 2 of the PRVN Affiliate Swole Cycle. This week you will note that there are not specific oly progressions here, but we do have a fair amount of barbell cycling on Friday along with a solid amount of strength work and specific progressions we are targeting throughout the cycle. As is customary with Affiliate programming and GPP work, we want to ensure we are tackling all the key points and pieces and with that we are tackling some workouts on Tuesday and Thursday that hit a good portion of the class and will not leave time for much else. These types of workouts, especially in the fall are great at developing volume and pacing as we lead into the winter and the Open Prep cycle. Our strength pieces have some superset and two part style segments to them this week, but the flow should work really well to keep class management on point. Overall we are looking at a fun challenging week that hits a multitude of movements and time domains to keep progressing the body forward as we move through this 10 week cycle.