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14 & 16/01/25 Legends

Tuesday

Warm-Up:

2 Sets, Rotating Stations (6:00)

30 seconds on / 15 second Transition 

- 15 second Dead-Hang + 15 second Active Hang


"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


Thursday

Warm-Up

4 Sets, Rotating Stations (8:00)

20 seconds @ Each Station

10 second transition


- Side Plank (Left)

- Side Plank (Right)


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


 
 
 

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