Weekly preview. PRVN is calling this a deload week before our 3 rep max tests next week, but these deload weeks are usually very challenging.
Monday
Focus: Posterior chain strength and strict pulling capacity
Strength: Deadlift 4×5 @ ~70% on a 2:30 clock—build solid mechanics and bracing.
Conditioning: 3×3:00 AMRAP of :30 Toes-to-Bar, 30/22 Echo cals, max strict pull-ups; 2:00 rest. Prioritize smooth transitions and hold strict pulling quality under fatigue.
Tuesday – Sept 30
Focus: Overhead strength + gymnastics blend
Strength: Push Press 6×3 @ 75%.
Conditioning: 8:00 AMRAP of wall walks, burpee box jumps, shoulder-to-overhead (155/105). Keep shoulders organized and pace box jumps for unbroken barbell reps.
Wednesday – Oct 1
Focus: Lower-body strength into mixed EMOM stamina
Strength: Back Squat 6×2 @ 80%.
Strength-Conditioning: 12:00 EMOM cycling through reverse lunges, farmers carry, row, and wall balls. Emphasize posture and bracing during carries and squats.
Thursday – Oct 2
Focus: Midline density & bar muscle-up skill under fatigue
Conditioning: Every 6:00 ×6 sets: GHD sit-ups, 200m run, Echo, run, 5 bar muscle-ups. Goal ~4:00 per round; teach smooth transitions between stations.
Friday – Oct 3
Focus: Snatch technical work + DB stamina
Weightlifting: Every 1:30 ×8 – Power Snatch → Hang Squat Snatch → OHS. Start @60%, build with perfect positions.
Conditioning: 5×2:00 AMRAP (DU → hang squat snatch → max Devil’s Press). 1:00 rest. Prioritize unbroken snatches and steady DP output.
General Warm-Up:
2-3 Sets:
1:30 Bike (:45 Easy, :30 Moderate, :15 Hard)
8/8 Single Leg Barbell Romanian Deadlifts
:10/:10 Single Leg RDL Iso Hold
10 Supine Grip Barbell Bent Over Row with 1-2 sec Pause at Chest
10 Alternating Scorpions
8 Hollow Ups
8 Arch Ups
10 Alternating V-Ups
Specific Warm-Up:
8 Deadlifts @ 40-50%
5 Deadlifts @ 50-55%
3 Deadlifts @ 55-65%
3 Deadlifts @ 65-70%
Then Load to Working Weights on the Bar
Strength Deadlift
Every 2:30 x 4 Sets
5 Deadlifts @ 70%
Movement Adjustments (If Needed)
- Hex Bar Deadlift: More upright torso, change of torso angle
- Sumo Deadlift: Change of torso angle, more glute and hamstring, less low back
- Block Deadlift: Adjusting to shorter range of motion
- Barbell Hip Thrust: Hits glutes and hamstrings with no lower back
Workout Primer after Deadlifts
8 Bar Kip Swings
4 Kipping Knees to Chest
8 Ring Rows
4 Kipping Toes to Target Building Height
4 Jumping Pull-Ups (Controlled Eccentric) *Activation
3-4 Toes to Bar
8/6 Calorie Bike
3-4 Strict Pull-Ups
“Gravity’s Grip”
3 Sets
3:00 AMRAP
:30 Max Toes to Bar
30/22 Calorie Echo
-Max Strict Pull-Ups
Rest 2:00 b/t sets
Score = Toes to Bar + Max Strict Pull-Ups
Level 2:
3 Sets
3:00 AMRAP
:30 Max Alt Toes to Bar
25/18 Calorie Echo
-Max Strict Pull-Ups
Rest 2:00 b/t sets
Level 1:
3 Sets
3:00 AMRAP
:30 Max Kipping Knee Raises
20/14 Calorie Echo
-Max Banded Strict Pull-Ups
Rest 2:00 b/t sets
Masters 55+:
3 Sets
3:00 AMRAP
:30 Max Toes to Bar
25/18 Calorie Echo
-Max Strict Pull-Ups
Rest 2:00 b/t sets
Score: Total Combined Reps of Toes to Bar + Strict Pull-Ups
Goal: 60+ total reps (across all 3 sets) (i.e. 10-15 Toes to Bar + 8-15 Strict Pull-Ups)
Stimulus: Midline, Pulling Stamina, Aerobic Capacity
RPE: 8.5/10
Primary Objective: Accumulate 10+ reps in each gymnastics segment, particularly during the final pull-up window.
Secondary Objective: Complete the Echo Bike in under 1:45 to allow sufficient time for strict pull-up work.
Strategy:
“Gravity’s Grip” is a test of gymnastic capacity and grip stamina under compounding fatigue. The opening :30 of toes to bar should be approached with a strong, but efficient cadence. Aim for clean, unbroken reps while staying relaxed in your kip. Transition quickly to the bike and push at 85–90% intensity; this is your heart-rate spike, so focus on breathing and pushing through the legs and arms and avoid over pulling the handles on the echo bike to save grip and lats for the strict pull-ups. Break pull-ups early to avoid failure here as muscular endurance and stamina here are the name of the game and fatigue will build up.
Movement Adjustments (If Needed)
- Toes to Bar: Modify to Alternating Toes to Bar, Toes to Target, Kipping Knee Raises, Hanging Strict Knees to Chest ,V-ups or abmat sit-ups depending on shoulder health.
- Echo Bike: Adjust calories to adjsuted levels or substitute with Row, Ski, or 400 Run if needed. If substituting Ergs for today. So Bike Erg, Row or Ski Adjust Calories to 34/26
- Strict Pull-Ups: Scale to banded strict pull-ups, jumping pull-ups with controlled eccentric, or ring rows