07 & 09/10/25 Newstart

Tuesday

Warm-Up Flow

Body Heat and Mobility

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Warm-Up

2 Sets: For Quality

8 Barbell Romanian Deadlifts 

8 Tall Muscle Cleans

8 Scapular Pull-Ups

8/8 Single Arm Ring Rows

10 Alternating Down Dog Toe Touches

Barbell Primer:

*Empty Barbell

2 Sets

Clean Deadlift

Hang Clean High Pull

Hang Power Clean

Low Hang Power Clean

-

Add Loads

-

3 Sets: 

Clean Deadlift 

Hang Power Clean 

Power Clean

*Building to starting loads

Weightlifting

“Amarillo by Morning”

Clean Complex + High Box Jumps

20:00 EMOM

minute 1: Clean Complex

minute 2: 5 High Box Jumps

Clean Complex =

Clean Deadlift + Hang Power Clean+ Power Clean

*Starting @ 60% of Power Clean and increasing to a heavy for the day

Box Jumps: Choice on height. Looking for a challenging set

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Build to 90% of 1RM Power Clean

Score: Max Load

Stimulus: Speed, Power, Coordination / Anaerobic

RPE: 7/10

Primary Objective: Build to a technical heavy for the day

Secondary Objective: Challenge yourself on the Box Jumps

Gymnastic Strength

Every 2:00 x 5 Sets

5-7 Strict Pull-Ups

10 Dumbbell Floor Pull-Overs

Mobility

PRVN Mobility #4

10/10 Quadruped Adductor Hip Rock (5s Pause)

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Down Dog Calf Stretch

1:00 Saddle Pose

Thursday

Warm-Up Flow

General Warm-Up

3 Sets

1:00 Echo Bike

8 Inchworm to Hollow Body

15 Hollow Body Banded Pull Overs

10 reps each – Bent Over I-T-Y Raise with light plates

10 Glute Bridge Marches with 2s Pause at Top

5/5 Archer Ring Rows

Skill Progressions: Handstand Walking

Every 90 seconds x 6 Sets

4.5-7.5m Handstand Walk

Or the following progressions:

Handstand Walk to Wall

Wall-Facing Shoulder Weight Shifts

Box Pike Handstand Weight Shifts

Wall Facing Handstand Shoulder Taps

Conditioning

“Somewhere on a Beach”

15:00 AMRAP

12/9 Echo Bike

9 Toes to Target

*15m Kettlebell Farmers Carry

*15m Farmers Carry Each Set

Kettlebell Farmers Carry: 2 x 24/16kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 6+ Rounds

Stimulus: Midline and Grip Endurance

RPE: 8/10

Primary Objective: Maintain consistent sets on the toes to bar. Thinking 5-4-3 or 7-5 as a good strategy

Secondary Objective: Keep the Echo Bike to under 1:00 each set. 

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Low Dragon Pose

:30 Twisted Dragon Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstring Stretch