03 & 05/09/24 Legends

Tuesday

Warm-Up:

2 Sets, Rotating Stations (6:00)

30 seconds on / 15 second Transition 

- Squat to T-Spine Rotation

- Hollow to Arch Rolls

- 15 second Dead-Hang + 15 second Active Hang

- 1 and 1/4 Air Squats

"Are You Not Entertained?"

30:00 AMRAP

50 Wall Balls

15 Burpee + Ring Row

50 Abmat Sit-Ups

Wall Balls 4/3kg = Partner Holds Squat

Burpee + Ring Row = Split

Abmat Sit-Ups = Synchro

Stimulus: Muscular Endurance and Stamina

RPE: 7/10

The flow of this workout will start with one athlete kicking up onto the wall in order to allow the other athlete to begin to complete the 50 Wall Balls. The focus will be to have the stronger athlete start in the Squat Hold as the Wall Balls will get very fatiguing after the Squat Hold. Athletes will switch every time an athlete comes down from the Wall. Once 50 reps is completed, both athletes will make there way to the Bar Muscle-Ups. These can be split in any fashion you desire, however the goal is to have them completed as 5+5. We will the move to 50 Synhcro Abmat Sit-Ups. For these we are looking for the back to touch at the same time and the hands to touch the feet at the same time for the rep to be credited. This will continue until the 30 minutes is completed.

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Thursday

Warm-Up

4 Sets, Rotating Stations (8:00)

20 seconds @ Each Station

10 second transition

- Scapular Push-Ups

- Side Plank (Left)

- Side Plank (Right)

- Glute Bridge Hold

Into..

Specific Warm-Up

3 Deadlifts + 1 Banded Broad Jump, Building over 3-4 sets from 50% to 75% on the Bar

3 Bench Press + 2-3 Medball Chest Pass to the Floor, Building over 3-4 sets starting at 50% and building to 75% on the Barbell

"Echoed in Eternity"

Every 2:00 x 12 Sets, Alternating Stations

Station 1: 3 Deadlifts + 3 Banded Broad Jumps

Station 2: 3 Bench Press + 5 Wall Ball Chest Press to Floor

Load @ 75-85% for Both Lifts

This will be 6 x 3 for both lifts

Goal: Complete all lifts @ the prescribed percentages and feel strong doing so. 

Stimulus: Absolute Strength

RPE: 6/10

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold