Warm-Up
2 Sets, For Completion
:30 sec Extended Reverse Plank Bridge
:30 sec Elevated Prayer Stretch

3 Sets, For Quality
20 Bear Plank Shoulder Taps
10 Hollow Rocks
:15 sec Passive Hang + :15 sec Active Hang
5 Strict Knee Raises

“Virtuoso”
Every 5:00 x 5 Sets
2 “Wall Walk Complex”
8 Strict Toe to Bar
15 second Tuck L-Hang
8 “Shoot Through Complex”

“Wall Walk Complex” = 1 Wall Walk + 15 second Nose to Wall Handstand Hold”Shoot Through Complex” = Push-Up + Shoot Through + Dip + Shoot Through

There is a core finisher at the end of the workout explanation

Stimulus: Gymnastics Development

RPE: 6/10

Primary Objective: Complete each set in under 4:00 minutes

Secondary Objective: Complete each movement in an unbroken set

Workout Flow and Notes:
We are looking for this to feel very flowy with one movement moving right into the next. We will start with the Wall Walk into the Handstand Hold complex right into the Strict Toe to Bar. We can work through Strict Toe to Bar, Strict Knee to Elbows, or Strict Knee Raises for the day before dropping down and then working into a Tuck L-Hang. The combo here is meant to create a good challenge for the midline and lats. We will then work into our upper body pressing strength as well as continued work for our midline with the use of the Shoot Through Complex which will have us hitting Push-Ups, Dips, and Shoot throughs.

Core Finisher

“Escalating Durante”
8:00 AMRAP
2-4-6-8-10…
Hollow Rocks
V-Ups
Tuck Ups
X second Hollow Hold

This is very similar to a typical Saturday workout. This is what was written for PRVN program today

Warm-Up:
2 Sets, For Quality
:30/:30 Samson Stretch
10/10 Single Leg Glute Bridge
:30 Glute Bridge Hold

2 Rounds
Bike: 45 sec Easy + 15 sec @ Pace
Row: 45 sec Easy + 15 sec @ Pace
Ski: 45 sec Easy + 15 sec @ Pace

40:00 EMOM
min 1: Calorie Echo
min 2: Calorie Row Erg
min 3: Calorie SkiErg
min 4: Rest

Warm-Up
:30/:30 Banded Front Rack Stretch
15/15 Clamshell Plus
-then-
For Quality:
10:00 AMRAP
9/7 Calorie Machine
15 Banded Good Mornings
5 Bootstrapper Squats
5/5 Single Leg Glute Bridges
5 Push-Ups 31×1
Barbell Primer

With light loads
2 rounds
5 Deadlifts
4 Hang Power Cleans+
3 Push Jerks

2 Sets, With working loads
4 Deadlifts
3 Hang Power Cleans
2 Push Jerks

*TEAM PRVN TUESDAY*
“Double DT”
For Time:
10 Rounds
12 Deadlift
9 Hang Power Clean
6 Push Jerks
Barbell: 115/75lb, 52/34kg

Options
Level 2 95/65
Level 1 and masters. Pick your weight and complete 7 rounds

Goal: 13:00-18:00

Score: Time

Stimulus: Barbell Cycling / Muscular Stamina

RPE: 8/10

Primary Objective: Have a Game Plan, Pick a Pace, and Stick to It

Secondary Objective: Have small quick breaks throughout

Today is all about having a game plan and sticking to it, and using transitions/breaks as our way to moderate our intensity throughout. No ‘wasted’ reps here when we plan out our breaks (make sure to leave 1 deadlift before starting the hang power cleans, and leave 1 hang power clean before starting the push jerks). Grip will play a big role in this workout, so adding an extra break in the deadlifts since it can be a very short one is highly encouraged, and then try to hold onto bigger sets on the hang power cleans. Under no circumstances should we put ourselves in a place to miss/not complete all 6 jerks unbroken.

RECOVERY
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretch
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fold

This is the second and last week of our transition / test week, which coincides with the week of the Games. We will be having some fun tests along the way while still working to balance energy systems, strength development work to challenge the body through a multitude of planes of movement, time domains, and styles of workouts.

3 Minute Machine

Then Barbell Warm Up Together

Then
20 Minutes to establish a 1 Rep Max Snatch. We will let you get a little weight on the bar before starting the clock.
** suggested build up to attempt a max out

3 Reps @ 65%
3 Reps @ 70%
2 Reps @ 75%
1 Rep @ 80%
1 Rep @ 86%
1 Rep @ 91%
1 Rep @ 96%
1RM Attempt

Workout

For Reps
4 Sets
2:00 AMRAP, 1:00 Rest
2 Rope Climbs 15ft
10 Bar Facing Burpees
-Max Overhead Squats remaining time
Barbell: 135/95lb, 61/43kg

Scaling-Level 2 95/65
Level 1- 5 rope pulls or 5 pull ups, front squats

Goal: 12-15 Reps / Set

Score = Reps

Stimulus: Squat Stamina / Rope Climb Efficiency

RPE: 8/10

Primary Objective: Complete the 2 Rope Climbs and Bar Facing Burpees in 1:00

Secondary Objective: Complete the Overhead Squats in the remaining time in 1-2 big unbroken sets

The focus here will be to find efficiency on the rope climbs and get those done in 30 seconds or less before moving over to your barbell. We are looking to stay low and close to your bar in order to complete the reps as quickly as possible while staying within ourselves to be able to pick-up the bar and find a rhythm early. Ideally this is one big unbroken set to finish each round, but could be 2 sets if you get the buy-in done quickly.

PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch

Teams of 2 or 3
“99 Problems”
Row 2099
99 hang power snatches
99 toes to bar
99 wall balls
99 walking lunges
99 Kettlebell swings
99 pull ups
99 goblet squats
Row 2099