01 & 03/07/25 Newstart

Tuesday

Warm-Up Flow

Mobility

:30/:30 Pigeon Pose

:30/:30 Scorpion Stretch

:30 Puppy Dog Pose

General and Specific Activation Work

9:00 EMOM

minute 1: Cardio Choice

minute 2: 1 Wall Walk + :20 Nose to Wall Handstand Hold

minute 3: *Barbell Complex

*Barbell Complex = 6 Romanian Deadlift + 6 Tall Muscle Clean + 6 Bradford Press with Lockout

Complete with an empty barbell. Athletes do have a choice of adding light loads.

Specific Babell Prep:

w/ Empty Barbell

2 x (Low Hang Power Clean + Push Press + 3 Push Jerk with Pause in Catch)

--

w/ Loaded Barbell

3 x Power Clean + Push Press + 3 Push Jerk

*Building to Working Loads

Weightlifting

Power Clean + Push Press + Push Jerk

Every 2:00 x 5 Sets

1+1+3 @ 75%+ of 1RM Push Press

Goal: Work towards 85% of 1RM Push Press on the final set of this complex.

*Do not exceed 90%

Workout of the Day

"PRV It, Diane"

For Time:

21-18-15

Deadlifts

15-12-9

Box Piked Handstand Push-Ups

Barbell: 60% of 1RM Deadlift

Goal: 7:00–11:00

Time Cap: 12:00

Score: Time

Stimulus: Classic Couplets / Pressing Fatigue Under Load

RPE: 8/10

Mobility

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

Thursday

Warm-Up Flow

General Prep

3 Sets: For Quality

1:00 Cardio Choice

:30 Wall Lean March

10 Knee Hug + Lunge and Twist

:30 Dead-Bugs

:30 Bird-Dogs

Primer:

1x Through

10/7 Calorie Echo Bike

12 Abmat Sit-Ups

200m Run

Workout of the Day

"Hey Ya"

Every 6:00 x 4 Sets

15/11 Calorie Echo

20 Abmat Sit-Ups

300m Run

Goal: Sub 5:00 per set

Score: Average Time / Set

Stimulus: Mixed Monostructural Stamina / Midline Resilience

RPE: 8/10

Mobility

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