13 & 15/01/26 Legends

Tuesday

Warm-Up Flow

General Prep

2 Sets: For Quality

200m

6 Inchworm Push-Ups

20 Plank Shoulder Taps

10/10 Single Leg Glute Bridges

8 Barbell RDL's

6 Tall Muscle Cleans and Press

Specific Prep

2 Sets: with light loads

3-Pos Power Clean (Hang + Low Hang + Floor)

5 Push Press (Focus on Vertical Dip and Drive and Strong Finish Overhead)

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Take Barbell to the Rack and Build to starting loads for the Push Press.

i.e. 6-8 Empty Barbell Reps, 5 Reps @ 45-50%, 3 Reps @ 50-55%, 3 Reps @ 55-60% and then working loads on Bar.

Strength

Push Press

Every 2:00 x 4 Sets

Set 1: 5 Reps @ Lightweight

Set 2: 5 Reps @ Lightweight

Set 3: 5 Reps @ Lightweight

Set 4: 5+ Reps @ Moderate weight

Score = Load

Primer After the Push Press

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Start with light loads on the barbell and build with some touch and go sets + quick singles on the Clean and Jerk to working loads. Suggested % at about 60% of 1RM as the max percentages we should see for the day.

Then

200m Run

7/5 Push-Ups

3 Clean and Jerks @ working loads

Conditioning

"Fresh Start"

For Time

200m Run

20/15 Push-Ups

14 DB Hang Power Clean and Press

200m Run

1/105 Push-Ups

15 DB Hang Power Clean and Press

200m Run

DB: 7.5/5kg

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal Time Domain: 11-15 minutes

Time Cap: 17 minutes

Stimulus: Chipper Style Endurance Workout

RPE: 8/10

Primary Objective: Maintain sub 2:00 on the run and quick singles on the Clean and Jerks to work at a pace of 8+ per minute

Secondary Objective: Consistency on Push-Up Sets

Mobility

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Thursday

Warm-Up Flow

General Prep

3 Sets: For Quality @ Progressive Intensity and Loading

8/6 Calorie Bike

8/8 Single KB Staggered Stance Deadlift

10 Russian Kettlebell Swings

6 Inchworm Walk-Out to Hollow

10 Deep Lunge Mountain Climbers

Specific Barbell Prep

5 Deadlifts w/ light loads (Off Floor, Cueing Positions)

3 Deadlifts @ Light

3 Deadlifts @ Light

3 Deadlifts @ Light/moderate

3 Deadlifts @ moderate

Then.. Working loads on the bar

Strength

Deadlift

Every 2:00 x 5 Sets

8 Reps @ Moderate

% is Based on 1RM Deadlift

Score = Load

Conditioning

"Clean Slate"

Every 5:00 x 3 Sets

9 Russian Kettlebell Swings

7 Burpees

75 Calorie Bike Sprint

Kettlebell: 12/8kg

Score = Average Time / Set

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 1:15-1:45/Set

Stimulus: Sprint Capacity / Lactate Clearance

RPE: 9.5/10

Primary Objective: Hit each set like you don't have another. We are pushing aerobic power today and really hitting sprint style efforts.

Secondary Objective: Bike Calories Completed in under 30 seconds on each set.

Mobility

PRVN Mobility #7

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose