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23&25/01/24 Legends

Tuesday

Warm-Up

2 Sets, For Quality:

:10 Hollowbody hold + :10 Superman Hold


Strength: Bench Press

Every 6:00 minutes for 18:00 minutes, Complete

5 reps

3 reps

1 rep


Percentages:

Set 1: Light

Set 2: Medium

Set 3: Heavy


Rest as required between each reps


Conditioning

"Major League"

9 Min AMRAP

3-6-9-12-15... 

Pike Push-Ups

Deadlifts, 40/20 kg or KB Deadlift 16/12 kg

Squat Jumps


PRVN Recovery #2


Thursday

Warm-Up

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups

minute 3: "Barbell Complex"

minute 4: Rest


"Barbell Complex"

3 Hang Power Clean

3 Front Squat

3 Push Press


Weightlifting

DB Power Clean + Front Squat + Push Press


Every 90 seconds, 10 Sets 

Sets 1-4: 2+1+1 @ Light

Sets 5-7: 1+2+1 @ Medium

Sets 8-10: 1+1+1 @ Heavy


Conditioning

"The Rookie"

15:00 minute EMOM, Alternating Movements

minute 1: 6 2xDB Thrusters, 7.5/5kg

minute 2: 3/2 Wall Walks

minute 3: Rest


PRVN Shoulder Mobility


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