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
Into..
Mobility
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
into..
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.

Wod
“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

RECOVERY
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

We are going to hit some old CrossFit open wokouts as partner wods today!
we will let you warm up your deadlift before wod 1

Wod 1- split how you want
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups (sub push press if you want)
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Wod 2-7 minute ladder- split how you want
3 clean and jerk 135/95
3 toes to bar
6 clean and jerk
6 toes to bar
Keep going up by 3 reps each round

wod 3- split how you want

1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell squats 50/35
Bar-facing burpees

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a
**** we will do a 16 minute cap so you can both get some lifts in

Endurance at 8, CrossFit at 9, no Weightlifting at 9

8am
One person starts at each station. No rest station
35 Minute Amrap
Row
Bike
Ski
Run 200m
Switch spots when the runner gets back

9am CrossFit
Warm up- Coaches choice

Wod 1
10 Minutes-
Run 200
20 alt db snatches


Wod 2
10 Minute amrap
8 power cleans
8 Burpees
8 shoulder to overhead
** use the same bar, pick a weight where you can use the same bar for both movements and go unbroken the first few rounds.

You DO NOT have to do 100 reps of these movements today. Do whats appropriate for you. Be careful on your pull ups. Drop the number, careful with your hands, don’t rip.
Partner up with someone and split the pull ups if you want. Do less reps every movement. like 80, 70 or 60 of everything. Only hit this high volume if you have been consistently training for it.
we would suggest partitioning this instead of going chipper style on it. Strict 25 minute cap

2:00 minute Machine Choice
Mobility
2 Sets, For Quality
40 second Dead-Hang or 20/20 Single Arm Hang
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up
3 Sets, For Quality
10 Alternating Lateral Lunges
20 Bear Plank Shoulder Taps
10 Scapular Pull-Ups
20 second Glute Bridges

“Angie”
For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats
Time Domain: 13:00-20:00 minutes
Time Cap: 25:00 minutes

Plan to break early and often here. Even going with the goal of just maintaining sets of 5
here, but minimizing rest will be key to tackling this workout effectively. The overall
approach for the best result is to rest the least amount of time rather than hang onto the
largest sets. Start off steady and plan to tackle this workout in around the 18:00-20:00
minute mark

Recover.
CLICK THE TOP LINE TO SEE VIDEO DEMO

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Warm-Up
3 Part Warm-Up ( 15:00 minutes)

400m Run
Into..
Mobility
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
into..
Stability + Activation
2 Sets, For Quality
10 Bradford Press with Lockout
10 Sumo Stance Barbell Good Mornings
:30 second Dead-Bug Alternating Heel Taps
15/15 second Pause Bird Dog Hold

Strength
Sumo Deadlifts
Every 2:00 minutes, 5 Sets
Set 1: 7 Reps
Set 2: 6 Reps
Set 3: 5 Reps
Set 4: 4 Reps
Set 5: 3 Reps
Loads: Starting @ 60% and increase by feel today and end with 3 Reps round 8 RPE

“Blast Off”
For Time
600m Run
20 Hang Power Clean and Push Jerk
400m Run
20 Hang Power Clean and Push Jerk
200m Run
Load: 95/65lb, 43/30kg
Time Domain: 7:00-11:00 minutes
Time cap 15 minutes

Primary Objective: Run at sub 5k pace for all intervals.
Secondary Objective: We are looking to stay unbroken on the Hang Power Clean and
Push Jerks today. This weight is meant to be light and have us focusing on barbell
cycling.
Stimulus: Barbell Cycling and Muscular Stamina / Running Speed
RPE: 8/10
Athlete Strategy and Workout Notes:
Hit a pace that feels hard and maybe a little unsustainable from the get go. Run to the
barbell and plan to pick it up and just get right into cycling the Hang Power Clean and
Push Jerk. This should look rhythmic and tight throughout all movements. We are looking
to catch in a quarter dip then punch into a push jerk, then stand and have the barbell
descend back to the hip right before extending back to the shoulders and overhead again.
Maintain this cadence and intensity for either a set of 20 or maybe 12-8.
If you feel like maintaining this pace and intensity is not right given your capacity and load
choice it would be best to scale down the volume of the run, barbell, or both. Mechanics,
Consistency and Intensity drive progress and that is what we are after today.

Stretching after class. Click on movement to see video demo

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 Stretch1:00 Childs Pose