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18/01/25 Saturday Workout of the Day

General Warm-Up

1:00 Row Easy

15 Air Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows 

5 Hang Muscle Snatch

5 Snatch Grip Push Press

5 Hang Power Snatch

– 

Then Add Loads to Barbell

– 

:45 second Row @ Moderate Intensity 

8 Bar Kip Swings

5/4 Strict Pull-Ups

3-5 Power Snatch @ Light to Moderate Load

2-3 Kipping Chest to Bar or Kip Swing Pull to Hip

:30 second Row @ Hard Intensity

Build to working loads on Power Snatch + Get Touches on Pull-Ups / Or Option Thereof and Touches on Bar Muscle-Ups or Alternative for the Day


Workout Primer

1-2 x Through

6-8 Wall Balls

5 Cal Row

4-5 Pull-Ups or Alternative

3 Cal Row

2-3 Power Snatch

1-2 Bar Muscle-Ups or Alternative

Rest as needed if you do another set here


PRVN Community Throwdown Workout #2


For Time


60 Wall Balls

50/40 Calorie Row

40 Pull-ups

30/24 Calorie Row

20 Power Snatch

10 Bar Muscle-ups/10 Pull-Ups


Wall Ball: 9/6kg, 10/9ft Target

Barbell: @ 52/34kg


**Note: There will be a tie break time after the final Snatches


Time Domain: 11:00-15:00

Time Cap: 16:00

Stimulus: Chipper Conditioning / Pacing

RPE: ~9/10


The effort will be high from start to finish. Athletes should expect breathing to be elevated, with muscles—especially shoulders, grip, and legs—becoming increasingly taxed as they progress.


Level 1: 

For Time 

50 Wall Balls

40/32 Calorie Row

30 Ring Rows

20/16 Calorie Row

15 Hang Power Snatches 

10 Jumping Pull-Ups


Barbell: 34/25kg

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


 Level 2: 


50 Wall Balls

40/32 Calorie Row

30 Jumping Pull-Ups

20/16 Calorie Row

15 Power Snatches 

10 Chin Over Bar Pull-Ups


Barbell: 43/30kg

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


Mobility

PRVN Recovery #9


Optional Accessories

Part A)

For Quality

3 Sets

15 Weighted Hip Extensions


Part B)

"The Alternate Bicep 21s"

For Quality

3 Sets

7 Bicep Curls


 
 
 

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