Monday May 6th

We are starting our 6 weeks Zeus cycle. We will tell you about the lifts specifically this week but here is an overview of this cycle.

6 Week Cycle, Starting May 6th and running through June 16h

The PRVN Zeus Cycle will be focused around incorporation of more explosive power work with targeting plyometric primer pieces, contrast strength pieces, along with bodyweight strict strength building and a ton of fun and classic variance within our GPP style metabolic conditioning workouts. 

Let’s start rebuilding that base level of fitness and athleticism with the PRVN Zeus Cycle! 

Programming Approach:You will notice through this cycle that your strength sessions will have two movements paired back to back, one weighted exercise paired with one plyometric/explosive exercise, using similar muscle groups. These sessions will help heighten the responsiveness of your fast twitch muscle fibers, allowing you to develop more speed and power. This is a process known as “Post Activation Potentiation”, or PAP.

2:00 minute Echo Bike
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
Stability + Activation
2 Sets, For Quality
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows
5/5 Single Leg Skater Squat
:30 second Dead-Bug Alternating Heel Taps
15/15 second Pause Bird Dog Hold

Strength- we will give you time to build to your 70 then
Strength Zeus Cycle Squat Session 1/6
Back Squat
Every 3:00 for 15:00 minutes
5 Back Squats @ 70% +3 Seated Box Jumps to High Box.
**you can jump from being seated on a bench to box. You do NOT have to put the box on the 30 inch side, you can leave it lower BUT make sure you are jumping as high as you can. Jump way higher than you need to! If you arent comfortable doing this do 3 squat jumps as high as you can after your back squat sets

We are looking to build over the course of the 5 sets here on the Back Squat with the
goal of ending at around 80-82% of our 1RM. We will be combining this in a superset
fashion with the Seated Box Jump to High Box to elicit greater effects on the central
nervous system and teach the body to recruit more motor neurons to develop some
speed out of the hole on these squats today.

“Strictly Confidential”
5 Rounds for Time
5 Weighted Strict Pull-Ups 20/14lb, (9/6kg) *sub is unweighted strict or strict banded
9/7 Calorie Echo Bike
12 Wall Balls 20/14lb, (9/6kg)
Time Domain: 7-11 minutes
Time Cap: 15 minutes

Primary Objective: Complete each round in under 2:00 minutes
Secondary Objective: Maintain unbroken reps throughout the workout
Stimulus: Strength / Stamina / Steady Pacing

Athlete Notes + Workout Strategy:
The goal is to not get ahead of ourselves on this workout and really burn things up. We
are looking for more of a steady effort and to be able to maintain unbroken sets on the
Strict Pull-Ups and Wall Balls. This means that the bike can be pushed up a bit in order
to get those calories done fast, but we don’t need to lean into the bike in a full out sprint
each round to get this done effectively

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

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