15 & 17/10/24 Legends

Tuesday

Warm-Up

3 Sets, For Quality

1:00 Cardio Choice

5 Inchworm Push-Ups

10 Glute Bridge Band Pull Aparts

20 Bear Plank Shoulder Taps

5/5 Single Leg Kettlebell Clean

Barbell Primer (Clean)

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

- Clean High Pull

- Muscle Clean

- Power Clean

Then add loads, bar should be off the floor now

From the Floor x 2

- Clean Lift Off to Knee

- Slow Clean Pull

- Low Hang Power Clean

- Power Clean

Then Complex @ Real Speed, Building to Starting Loads

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While building to working loads, build Bench Press to starting loads. Focal points, engagement of lats and mid-back, while locking in feet to floor and utilizing glutes. There will be a small arch in the lumbar spine and space between lumbar and bench.

"Hector"

18:00 EMOM

minute 1: 8 Bench Press 31x1 Tempo

minute 2: Segmented Clean Deadlift + 5 Hang Power Cleans

minute 3: Rest

Bench @ Light Load, Working on Time Under Tension

Cleans @ Loads that allow for speedy technique and build connection through the middle

Stimulus: ATP / CP Pathway + Absolute Strength Development

RPE: 6/10

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Child's Pose

Thursday

Warm-Up

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Barbell Primer (Snatch)

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Overhead Squat

- Squat Snatch

Then add loads, bar should be off the floor now

From the Floor x 2

- Snatch Lift Off to Knee

- Slow Snatch Pull

- Squat Snatch 

Then Complex @ Real Speed, Building to Starting Loads

Weightlifting

10:00 EMOM

1 Snatch Pull + 1 Squat Snatch

Perform @ Light Weight

*Dumbbell can be substituted instead of Barbell

"Achilles Heel"

10 Rounds for Time

5 Hang Power Snatch/3/3 DB Hang Snatch

10 Wall Balls

Barbell: 20/15kg

Dumbbell: 10/7.5

Wall Ball: 6/4kg

Goal Time Domain: 7:00-11:00

Time Cap: 15:00

Stimulus: Leg Stamina / Squat Specific Speed and Consistency

RPE: 8/10

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