Bill Sheehan Turkey Sandwich 5k. Race starts at the gym at 8:00 sharp. be there no later than 7:40am!!!

We will go over the race route at 7:45am.

See you tomorrow!

We are in a transition week. PRVN will be throwing in a couple benchmark tests. There were a lot of max lifts last, you will just one this week which was yesterday.


:45/:45 Seated Figure Four Stretch
12/12 Twisted Cross
24 Scap Push Ups

-then-
For Quality
10:00 AMRAP
:30 second Row
20 Bear Plank Shoulder Taps
10 Deep Lunge Mountain Climbers
50ft (15m) Burpee Broad Jumps

**in busy classes we can do 2 heats or do a bench strength while one group goes. we do have 13 or 14 rowers so it should be ok.

“PRVN Baseline”
18:00 AMRAP
28/22 Calorie Row
14 Burpee Box Jump Overs
Box: 24in/20in
Score = Rounds + Reps

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 9/10

Primary Objective: Overall Score

Secondary Objective: Burpee Pacing

There is nowhere to hide in this simple couplet. Your fitness will be tested, and be front and center, through the entire workout here. Your main goal today is to play to your fitness strengths to maximize your effort here. The row today is long enough that consistent paces will matter, but short enough that transitions into the erg and a hard start are equally important. Finding your cadence on the burpee box jump overs will be key to not bleed time here. Performing the level 3/2 version of this workout is highly encouraged for anyone who can safely do so.

:45/:45 Doorway Stretch
5/5 World’s Greatest Stretch
10 Bootstrap Squats w/ Block & Twist

-then-

For Quality
4 Rounds
6/6 Single Arm Dumbbell Strict Press, Building
9 Dumbbell Goblet Squats
12 Banded Good Mornings

Barbell Primer
2 Sets, With Empty Barbell
5 Hang Power Snatch
5 Snatch Grip Push Press
3 Hang Power Clean
3 Hang Squat Cleans
3 Push Press
3 Thrusters
3 Split Jerk

—

Spend 8:00 warming up to 80% of Goal Clean and Jerk Weight for the Day

For Time & Load:

Against a 16:00 Clock
7 Rounds
7 Power Snatch
7 Power Clean
7 Thrusters
-In the Remaining Time Establish a 1RM Clean & Jerk
Barbell: 95/65lb, 43/30kg

Level 2 75/55, level 1 45/35

Goal: 9:00-12:00

Score: Time & Load

RPE: 9/10

Primary Objective: Attack Your Strengths

Secondary Objective: Unbroken Thrusters

This test will require strong anaerobic capacity and comfort on the barbell. Cycling the barbell is going to win the day today, but going too big early, or outside of your capacity, will absolutely turn into massive transitions and long breaks as we get into the last few rounds. Make sure to be smart in the first few rounds here, and build intensity through the second half. Once we get to the lift, it’s time to have some fun! You may take as many or few attempts as you’d like in the time remaining against the 16:00 clock.

Mobility

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 Fold

1:00 Childs Pose

Warm-Up

1:00 Puppy Dog Pose
15 Prone Swimmers
2 x 5/5 Kettlebell Windmill

Then..
9:00 minutes, For Quality
12 Alternating Cossack Squats
9 Russian Kettlebell Swings, Moderate
6/6 Single Arm Ring Rows
3/3 Pistol Box Step-Downs

Gymnastics skills
Bar Muscle ups or pull up progressions

Wod
“An Old Wooden Ship”
Every 10:00 x 2 Sets
3 Rounds
6/6 Single Arm Overhead Lunges
16 American Kettlebell Swings
6 Bar Muscle Ups
Kettlebell: (53/35lb, 24/16kg)

Level 2:

Every 10:00 x 2 Sets

3 Rounds
6/6 Single Arm Overhead Lunges
16 American Kettlebell Swings
6 Burpee Chest to Bar
Kettlebell: (44/26lb, 20/12kg)

Level 1:
Every 10:00 x 2 Sets

3 Rounds
6/6 Single Arm Kettlebell Front Rack Lunge
16 Russian Kettlebell Swings
6 Burpee Pull-Ups

Goal: 6:00-8:00 Sets

Score: Total Working Time

Stimulus: Grip Stamina / High Skill Gymnastics

RPE: 8/10

Primary Objective: Bar Muscle Ups in 2 Sets or Less

Secondary Objective: Lunge Cadence

Today has a high focus on dynamic hip and upper body endurance. Since we’ll be swinging the kettlebell all the way overhead, the muscle ups will get sneakily challenging as the rounds pass. Aim to keep the Overhead Lunge pace smooth and try to relax the grip at the top of the swing to maximize your ability to perform on the muscle ups.

Optional Accessories

For Quality:

5 Sets

10 Push-Ups @ 30×1 Tempo

10 Ring Rows @ 30×1 Tempo

Add assistance/load as able while maintaining a perfect tempo.

3 – Negative

0 – Hold at Bottom

X – Explosive Pull/Push

1 – Pause at Top

Wod 1- =
14 minutes amrap
20 Handstand Push ups
4 rope climbs
200 M run together
14 Bar muscle ups


Wod 2
16 Minutes EMOM- alternating minutes- partner 1 does the complex on minute 1, partner 2 does it on minute 2
4 Power Cleans 185/135
3 Front Squats 185/95
2 Shoulder to overhead 185/135

Wod 3
14 Minutes amrap
split how you want
40 Cal row
30 Alt Db snatches 70/50
20 Burpees over DB