17 & 19/03/26 Newstart

Tuesday

Warm-Up Flow

General Warm-Up

1-2 Sets

1:00 Cardio of Choice

10 Bootstrap Squats

:15/:15 Banded Front Rack Stretch

:20 Extended Plank Reverse Bridge

1:00 Jump Rope (moving from singles to practicing and touching on doubles)

Specific Barbell Prep / Empty to Light Barbell

High Hang (Hip), Hang (Knee)

2-3 Reps @ Each Position

- Clean Pull

- Clean High Pull

- Muscle Clean

Then

3-4 Reps @ Each Position

- Tall Power Clean

- Hang Power Clean

- Low Hang Power Clean

Weightlifting

Power Clean

Take 12:00 to Establish

5RM Power Clean

Level 3 and Comp: TnG

Level 2 and Masters: Quick Singles

Level 1:

Every 2:00 x 6 Sets

5 Hang Power Clean, Choice on Loads

Specific Primer after the Weightlifting Portion

1-2 Controlled Sets:

5 Deadlifts

10 Wall Balls

25 Double Unders

Conditioning

"Dead Weight"

For Time:

Every 3:00 x 5 Sets

10 Deadlifts

20 Wall Balls

75 Single Unders

Wall Ball: 6/4kg to 10/9ft

Deadlift: 60/45kg

Score = Sum Total Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete each set in 2:00–2:30, leaving 30–60 seconds of rest each round

RPE: 8.5/10

Stimulus: Barbell Conditioning / Lactate Threshold

Primary Objective: Hold the deadlift unbroken or in no more than 2 quick sets, this is the anchor of each round and sets the tone for everything that follows.

Secondary Objective: Move through wall balls at a steady, unbroken pace and transition immediately to the rope. The double unders are your window to breathe before the next round begins.

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Thursday

Warm-Up Flow

General Prep

2 Sets: For Quality

1:00 Row

:15 Wall Lean March + :15 Wall Lean Sprint

10 Knee Hug + Lunge and Twist

8 Alt Box Step-Ups

6/6 Dynamic Lateral Lunge

Specific Prep

200/150m Row

3 Burpees

3 Box Jumps

3 Burpee Box Jumps

2 Shuttle Runs

-

200/150m Row

3 Burpee Box Jumps

2 Shuttle Runs

Conditioning

"Ground & Pound"

For Time:

5 Sets:

350/250m Row

10 Burpee Box Step-Ups

6 Shuttle Runs

Box: 20in

Shuttle Run: 7.5/7.5m

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 3:00–4:00 per set / Total Time 20:00–25:00

RPE: 8/10

Stimulus: Aerobic Capacity / Lactate Threshold / Conditioning

Primary Objective: Establish a consistent row pace that allows you to step off and move directly into burpee box jumps — the row sets the rhythm for each set.

Secondary Objective: Keep burpee box jumps steady and rhythmic. Resist the urge to sprint early — the shuttle runs will expose any athletes who go out too hot.

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