14 & 16/01/25 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

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