08 & 10/07/25 Newstart

Tuesday

Warm-Up Flow

General Prep:

2 Sets: For Quality

1:00 Cardio Choice

10 Kettlebell Deadlifts

10 Glute Bridges

10 Alternating Reverse Lunges

:30 Dead-Bugs

Specific Barbell + Plyo Prep:

6 Empty Barbell Romanian Deadlifts

2 Broad Jumps (Both Legs)

4 Deadlifts @ 40%

1/1 Single Leg Broad Jump with 2 foot landing

4 Deadlifts @ 50%

1/1 Single Leg Broad Jump with 2 foot landing

--

Then, build to 65% for working sets

Weightlifting

Every 2:30 x 5 Sets

4 Deadlifts @ 65% of 1RM

+

2/2 Single Leg Broad Jump to 2 Foot Landing

Workout of the Day

"Cornbread Collapse"

Tabata Mash-Up

8 Sets

:20 American Kettlebell Swings

:10 Rest

:20 Burpees

:10 Rest

Russian Kettlebell: 16/8kg

Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set

Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control

RPE: 9/10

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Thursday

Warm-Up Flow

General Prep

2 Sets: For Quality

12-16 Plank Shoulder Taps

8/8 Single Arm Dumbbell Deadlift

10 Box Step-Ups + 5 Box Jumps

:20 Extended Inchworm Hold

Specific Barbell Prep

5 Snatch Grip RDLs

3 Muscle Snatch

3 Hang Power Snatch

3 Power Snatch from Floor

Then..

Add weight gradually to reach 75% for first working set

Box Jump Primer:

2 Low Box Jumps

3 High Box Jumps (focus on soft, powerful landings)

Weightlifting

Power Snatch

Every 2:00 x 7 Sets

3 Sets 1.1 @ 75%

2 Sets of 1.1 @ 80%

2 x 1 @ 85%

Superset with 3 high box jumps after each set of snatches

Workout of the Day

"Breakfast for Dinner"

14:00 AMRAP

3 Wall Walks to 30in target off wall

7 Box Step-Overs

14 Alternating Dumbbell Snatch

7 Box Step-Overs

Box Height: 24/20in

Dumbbell: 12/7kg

Stimulus: Muscular Stamina and Endurance

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