*weekly programming focus overview at the bottom*
Monday
P1 Strength
*Same as below, start with dumbbell or kb for goblet squat
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Strength
Back Squat
Every 2:00 minutes, 5 Sets
2 Sets x 3 Reps @ 100% of 5RM
2 Sets x 5 Reps @ 90% of 5RM
1 Set x 20 reps @ 65% of 5rm
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“Kelly”
5 Rounds For Time
400M Run
30 Wall Balls (20/14)
30 Box Jumps (24/20)
*40 Min Cap
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WOD THOUGHTS: Start out with a moderate pace on this high-volume benchmark workout—a fast pace out of the gate will prove to be a mistake. Quality breathing during all of today’s movements (especially the Wall Ball Shots) is necessary to keep the heart rate from spiking too high. Match the breath with the movement (i.e. inhale to catch the Medicine Ball, exhale to throw it to the target) to help keep the breath steady and consistent.
This should be a long grind with a healthy number of reps. We want you to be able to keep going, but also, we want a big resistance from your body saying: “can we stop now, please?” In that delicate and constant battle is where we want you today. Moreover, when you are there, we want you to smile and move on. That’s the stimulus that’ll guide our scaling. If modifying, keep a high number of reps and rounds, but decrease skill and overall workload to match today’s capacity.
Tuesday
Gymnastics Strength / Skill
12:00 minute Time Cap
Strict Pull-Up Development
8 (sets) x 35% of Max Unbroken Reps
Rest as minimally to complete the sets unbroken
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20 minute AMRAP
100 Double Unders
500/425m Row
10/10 Kettlebell Hang Snatch 53/35lb
50ft Handstand Walk
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WOD THOUGHTS: Primary Objective: Total Rounds & Reps
Secondary Objective: Mental Strength and Pacing
Today we would love for you to accumulate 4-5 rounds of the above chipper. This workout today is going to challenge you mentally and physically to ensure you keep moving the entire time.
Wednesday
P1 Strength
Double DB Push Jerk
9:00 minute EMOM, Adjusting Load Each Minute
minute 1: 3 Reps
minute 2: 2 Reps
minute 3: 1 Rep
*Increase weight as reps go down
*Accumulate (if time):
20/20 Single Leg Glute Bridges
1:30 Handstand Hold
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Strength
Push Jerk
9:00 minute EMOM, Adjusting Load Each Minute
minute 1: 3 Reps @ 70%
minute 2: 2 Reps @ 75%
minute 3: 1 Rep @ 80%
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3 Sets, For Time:
9-7-5
Deadlifts
Ring Dips
Rest 2:00 minutes between sets
Score: Total Time (including rest)
Set 1: 185/125lb
Set 2: 225/155lb
Set 3: 275/185lb
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WOD THOUGHTS: Primary Objective: Deadlift Tng rep technique and efficiency
Secondary Objective: Maintaining full range of motion and lockout positions on the Ring Dip
Stimulus: Complementary Couplet / Posterior Chain and Upper Body Push
Thursday
Complete the following:
Every 6:00 minutes, 3 Sets:
20 GHD Sit-Ups (PVC or Weighted Sit-Ups)
400m Run
20/14 Calorie Echo or 22/17 Calorie Assault Bike
Rest 2:00 minutes
Every 4:00 minutes, 3 Sets:
10 GHD Sit Ups (PVC or Weighted Sit-Ups)
200m Run
10/7 Cal Echo or 12/9 Calorie Assault Bike
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WOD THOUGHTS: Primary Objective: Complete each set within the time frame.
Secondary Objective: Achieve more than 45 seconds rest for each set, ghd cadence is another aspect we would like you to focus your attention on, work on speed.
Stimulus: Anaerobic Threshold – Lactic Threshold
Friday
P1 Strength
Every 2:00 minutes, 4 Sets
DB Hang Power Snatch + Front Rack Squat
Rest 10 seconds
Power Snatch
*Complex completed on each arm
into..
Every 2:00 minutes, 4 Sets
Double DB Hang Squat Clean + Front Rack Squat
Rest 10 seconds
Double DB Squat Clean
*After each set:
:10 Top of Pull-Up Hold
:20 Russian Twists
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Strength
Every 2:00 minutes, 4 Sets
Hang Squat Snatch + Overhead Squat
Rest 10 seconds
Squat Snatch
into..
Every 2:00 minutes, 4 Sets
Hang Squat Clean + Front Squat
Rest 10 seconds
Squat Clean
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For Time
4 Man Makers 50/35lb
12 Kipping Pull-Ups
8 Man Makers 50/35lb
24 Kipping Pull-Ups
8 Man Makers 50/35lb
12 Kipping Pull-Ups
4 Man Makers 50/35lb
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WOD THOUGHTS:
Man Maker = Push-Up + Row Right + Push-Up + Row Left + Burpee + Squat Clean Thruster
Goal: 9:00-12:00 minutes
Time Cap: 14:00 minutes
Primary Objective: Man Makers… Goal is to maintain a pace of 15 seconds or faster per rep here
Secondary Objective: Kipping Pull-Ups, working on linking big sets
Stimulus: Upper Body Interference / Muscular Stamina
Saturday
In Teams of 2, For Time:
100 Handstand Push-Ups
100/90/80 Calorie Row
100 Plate Overhead Walking Lunges 45/25lb
Starting at 0:00 and Every 2:00 minutes complete 10 Synchro Ground to Overhead
*Calorie Row:
All Male: 100
All Female: 80
Male/Female: 90
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WOD THOUGHTS: All work is combined except for the Synchro Ground to Overhead that is done with your partner.
Goal: 24:00-30:00 minutes
Time Cap: 35:00 minutes
Primary Objective: Complete in fastest overall time
Secondary Objective: Complete the Handstand Push-Ups in 10 minutes or less
Sunday
20:00 minute EMOM, Alternating Each Minute
Minute 1: 3/2 Rope Climbs
Minute 2: 6 Box Jumps + 6 Box Jump Overs 24/20”
Minute 3: 12 Feet Anchored Weighted Sit-Ups 25/15lb
Minute 4: 14/11 Calorie Ski or Echo
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WOD THOUGHTS: Primary Objective: Rope Climbs, complete as fast and efficiently as possible
Secondary Objective: Complete each movement in as short a time frame as possible, rather than just using the full minute of work
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Weekly Programming Focus: Hey Power House crew, we are now into Week 4 of the PRVN Affiliate Swole Cycle. This week we are starting things off this Monday with our Squat Cycle by hitting some heavy lifts then building down with drop sets to our 20 rep progression at 65% of our 5RM, our Monday workout will be a Benchmark WOD “Kelly”. We will also be working into our Strict Pull-Up Volume progression on Tuesday, and on Wednesday, we have our Strict Handstand Push-Up Volume progression worked into the accessory work. Wednesday we are building into a Push Jerk technique / wave builds before tackling a fun couplet of increasing loads on Deadlifts + Ring Dips. Our Thursday conditioning piece is meant to target aerobic stamina and capacity as well as midline endurance. Friday is a doozy and will definitely be one that packs a punch. It starts out with both a Snatch Complex and Clean Complex before working into a couplet of Man Makers and Kipping Pull-Ups, which will create a little of a “Heavy Fran” feel to it. Our Saturday partner workout will be a fun classic little chipper with a good mix of synchro work and split workloads. This will lead us into our Sunday EMOM workout of Rope Climbs, Box Jumps, Feet Anchored Weighted Sit-Ups and Machines. Get ready for a fun one and keep at it!