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24 & 26/06/25 Newstart

Tuesday

Warm-Up Flow

General Prep:

3 Sets: For Quality

:30 Jump Rope

6 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

:15 Dead-Hang + :15 Active Hang

10 Ring Rows


Gymnastics Strength Test

Weighted Pull-Ups

Every 2:00 x 5 Sets

3 Reps for Max Load


Level 2:

5-7 Banded Strict Pull-Ups @ 31x1 Tempo


Level 1:

3 Eccentric Pull-Ups with Slow Negative


Workout of the Day

"Trinity"


Every 3:00 x 5 Sets

70 Single Unders

15 Dumbbell Bench Press

8 Burpee Jumping Pull-Ups


Dumbbells: 2 x 12.5/7.5kg


Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval

Stimulus: Upper body stamina and high-skill density with aerobic repeatability

RPE: 8/10


Mobility

PRVN Recovery #5


Thursday

Warm-Up Flow

Mobility and Activation Work

2 Sets: For Quality

1:00 Cardio Choice


Specific Movement Prep

3 Sets, Building Complexity and Loading

1 Wall Walk + :10 Nose to Wall Handstand Hold

10 Medball Front Squats / Wall Balls

12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs

5 Barbell Push Press

5 Barbell Front Squats


Strength

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 3 Push Press

Station 2: 3 Front Squat


Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day


Stimulus: Absolute Strength Development and Test


Workout of the Day

"Walking on the Walls"


3 Wall Walks 

12 Wall Balls 

16 Box Step-Ups

24 Wall Balls 

16 Box Step-Ups

12 Wall Balls

3 Wall Walks


Wall Ball: 6/4kg

Box Height 24/20'


*(Re-Test from 6-13-2024)


Goal: 4-7 minutes

Time Cap: 10 minutes

Stimulus: Shoulder / Quad Interference and Muscular Stamina

RPE: 8.5/10


Mobility

PRVN Recovery #7

1:00/1:00 Couch Stretch

 
 
 

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