Tuesday May 14th

2:00 minute Machine Choice
2 Sets, For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups

Specific Warm-Up
2 Sets, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
5/5 Pistol Box Step-Downs
20 second Glute Bridges

Take a little time to build to 75 percent on your back squat
Every 3:00 minutes, 5 Sets
4 Back Squats @ 75%+
2 High Stick Jump Overs

For the stick jump overs, set a pvc pipe off a box using a weight to hold it in place. In
order to get the height even higher you can utilize more weight plates to stack and try
to build to as high as 40 inches for some athletes. These are the days that provide fun
challenges and get athletes engaged.
For the Back Squat we are looking to build from 75% to roughly 85% for a heavy set of
4 on the day. Look to end with about 2-3 reps in the tank or a 8.5 RPE in terms of
perceived effort on the bar

“Balancing Act”
8:00 minute AMRAP
1* Wall Walk
5 Wall Facing Handstand Push-Ups
10 Box Jumps 30/24”
*Increase Wall Walk by 1 Each Round

Primary Objective: Complete 4+ Rounds
Secondary Objective: Maintain a steady pace and complete the Box Jumps in under 40
seconds each round.
Stimulus: Gymnastics Upper Body Pressing + Hip Extension

Athlete Strategy and Notes: We will be adding a Wall Walk each round which means that the increase in challenge
will come from shoulders stamina, so make sure to pace yourselves accordingly here.
A note that you do not need to Wall Walk again into the Wall Facing Handstand
Push-Up if you have to break the set of 5 up. We can do a cartwheel into it if needed.
The box jumps are meant to slow the workout down just enough to reduce the fatigue
on the arms prior to going back into the next set. As we make our way up into rounds 3
and 4, you will need to rest a bit prior to your last Wall Walk in order to do a Wall Walk
and then hit the 5 Wall Facing Handstand Push-Ups.
Pace it out, stay steady and attack the workout head on.

Post Workout
Click the name of the stretch to see a video

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold1:00 Childs Pose

Previous PostNext Post