21 & 23/01/25 Legends

Tuesday

Warm-Up

2 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

10/10 Single Arm Kettlebell Russian Swings, Light Load

5/5 Single Arm Kettlebell Windmills, Light Load

10 Alternating Bird-Dogs

5 Seated Box Jumps, Safe Height

Weightlifting : Bench Complex

Bench press + Push Up + Ring Row

Every 90 seconds, 10 Sets 

Sets 1-4: 5+3+3 @ Light

Sets 5-7: 4+2+2 @ Moderate

Sets 8-10: 3+2+2 @ Heavy

Strength Conditioning

"Sango Kaku"

16:00 minute EMOM, Alternating Movements

minute 1: 8/6 Wall Facing Handstand Push-Ups

minute 2: 10/7 Strict Pull-Ups 

minute 3: 12 Dumbbell Bench Press 22.5/16kg

minute 4: Max Calorie Echo Bike

PRVN Shoulder Mobility

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

Thursday

Warm-Up:

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)

5/5 World's Greatest Stretch

10 Tall Muscle Cleans

10/10 Staggered Stance Good Morning

3-5 + 1 Pogo Jump to Vertical Jump

Strength:

Back Squat

Every 2:30 minutes, 5 Sets, Complete the following:

Set 1: 5 @ Light

Set 2: 4 @ Light

Set 3: 3 @ Moderate

Set 4: 2 @ Moderate

Set 5: 1 @ Moderate-Heavy

Conditioning

"Coonara Pygmy"

For Time:

27-21-15-9

Deadlifts

Front Squats

Shoulder to Overhead

Barbell: 50/35kg

Score: Total Time Including Rest

Time Domain / Objective / Stimulus

Goal Time Domain:

11:00-15:00 minutes

Time Cap:

18:00 minutes

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold