17 & 19/11/24 Legends

Tuesday

Warm-Up

3 Sets, For Quality

1:30 Row (:45 Easy, :30 Moderate, :15 Hard)

8 Front Rack Elbow Punch Throughs

8 KB Deadlift

8 Goblet Squats

4 Jumping Squats

Strength

Every 2:00 x 5 Sets

5 Back Squats

Set 1: @ 65%

Set 2: @ 70%

Set 3: @ 70%

Set 4: @ 75%

Set 5: @ 75%

"Panama"

Every 90 seconds x 6 Sets

9/6 Calorie Row

5 Goblet Squat

Score = Total Load

KB 12/8kg

Goal: Build to around 80-85% of 1RM Squat Clean

Stimulus: Battery Work

RPE: 7-8/10

Mobility

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

:30/:30 Samson Stretch

:30 Alternating Scorpion Stretch

:30 Alternating Active Pigeon Stretch

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2 Sets, For Quality

:30 second Echo Bike

20 Banded Pull Aparts

20 Plank Shoulder Taps

12-16 Alternating V-Ups

10 Cossack Squat

Strength Superset

Every 2:30 x 5 Sets

12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat/DB Lunges (Lightweight)

8-10 Dumbbell Press, For Load

"Volga-Don"

15:00 EMOM

minute 1: 9/6 Calorie Echo Bike

minute 2: 15m Farmers Carry

minute 3: 10/8 Elevated Push-Ups

minute 4: 15 Leg Raises

minute 5: Rest

Farmers Carry Load: KB’s at (12/10kg) or DB’s at (10/7.5kg)

Stimulus: Midline Conditioning

RPE: 7/10

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