18 & 20/02/25 Newstart

Tuesday

General Warm-Up: (4-5 minutes)

2 Sets: For Quality

1:00 Cardio Choice

10 Alternating Cossack Squats

10 Air Squats

5 Squat Jumps

5 Inchworm Push-Ups

5 Pike Push-Ups

:30 second Jump Rope

Specific Warm-Up: (5-7 minutes)

@ Warm-Up Load

5 Dumbbell Thrusters

5 Bar Kip Swings

5 Strict Knee Raises

15 Double Unders or 30 Single Unders

5 Dumbbell Thrusters

3-5 Kipping Knees to Chest / Elbows/ Building to Toe to Bar

5 Toe to Bar or Scale for the Day (Kipping Knee Raise / Alt Toe to Bar)

15 Double Unders or 30 Single Unders

Barbell Specific Primer: (3-4 minutes)

2 Sets: Building Loads

3 Front Squats

2 Push Jerks w/1sec Pause in the Dip on the First Jerk

1 Split Jerk w/3 sec Pause in the Catch

2 Front Squats

1 Split Jerk

Then.. build to starting weight on the complex (2-3 minutes)

Weightlifting

Every 3:00 minutes x 5 Sets 

2 Front Squats

1 Jerk

1 Front Squat

1 Jerk

*Any style jerk, your choice.

Starting @ Lightweight

"Old Fashioned"

For Reps:

13:00 AMRAP

10 Dumbbell Thrusters

10 Kipping Knee Raises

40 Single Unders

Dumbbells: 2x12.5/7.5kg

Goal: 5-8 Rounds

Score: Rounds & Reps

Stimulus: Grip Stamina / Muscular Endurance

RPE: 9/10 

Focus on sustained cyclical output at a high intensity, but with pacing always being in the back of your head, knowing that redlining too early here will definitely come back to bite you in the end. 

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Thursday

General  (6-8 minutes)

2:00 Cardio Choice

— 

2 Sets: 

10 Scapular Push-Ups

10/10 Single Leg Glute Bridges

10 Hollow Rocks

5/5 Kettlebell Windmills

1 Partial Wall Walk

2 Pike Push-Ups

Strength Primer and Get to Working Loads (8-10 minutes)

2 Sets: For Quality

10 Supine Banded Pull-Aparts

8/8 Single Leg Glute Hip Thrust Off Bench

6-8 Barbell Bench Press (Empty, Then Light Loads)

Then Get to Working Loads

Strength

Bench Press

Every 2:30 x 5 Sets

Set 1: 8 @ Light

Set 2: 8 @ Light

Set 3: 6 @ Moderate

Set 4: 6 @ Moderate

Set 5: Max Reps @ Moderate-Heavy

Strength Conditioning EMOM

"Cosmo"

15:00 minute EMOM

minute 1: 2 Sets x Box Pike Wall Walk + Handstand Push-Up

minute 2: 10-12 Chest Supported Dual Dumbbell Rows

minute 3: :20-:30 second Hollow Hold

minute 4: 15/15m Single Arm Overhead Carry

minute 5: Rest

Choice on Loads Today

Primary Objective: Complete each working set under control within the minute. 

Secondary Objective: Consistent movements and positions throughout the workout. 

Stimulus: Functional Strength and Stability

RPE: 6/10 

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose