24 & 26/09/24 Legends

Tuesday

Warm-Up

2 Sets, For Quality

30 second Jump Rope Practice

5/5 Pendulum Lunges

10 Scapular Pull-Ups

5 Strict Knee to Chest

10 Alternating V-Ups

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Specific

4 Sets, (6:00 minutes)

3 Back Squats

+

3 Goblet Squats

*Building loads on both

Strength

For Load:

Every 3:00 x 4 Sets

5 Back Squats @ 75-80%

Rest 15-30 seconds

4-6 Speed Goblet Squats

*Rest 3-4:00 b/t sets

"Stella McCartney"

Masters 55+:

14:00 AMRAP

7/7 Single Kettlebell Front Rack Reverse Lunge

10 Knee Raises/Leg Raises

56 Single Unders

Kettlebell Load: 16/8kg

Goal: 4-6 Rounds 

Score: Rounds & Reps

RPE: 7/10

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Thursday

Warm-Up

2 Sets

30 Seconds @ Each Station

15 Second Transition

- Machine of Choice

- Bottoms Up Kettlebell Waiters Walk (Switch @ 15 seconds)

- Bear Plank Shoulder Taps

- Bradford Press with Lockout

Strength

Every 2:30 x 4 Sets

3 Strict Press + 5 Push Press

Starting @ 70% of Strict Press

This is to be done as unbroken complex, building loads with the goal of building to around 80% of 1RM Strict Press

"Salvatore Ferragamo"

Masters 55+:

12:00 EMOM

minute 1: 15/10 Push-Ups

minute 2: 1/1 Turkish Get-Ups

minute 3: -Max Sandbag Bear Hug Hold

minute 4: Rest

Loads: Choice on Kettlebell and Sandbag

Goal: Stay holding the Sandbag the Entire Minute

Score: Seconds Per Station on the Sandbag

RPE: 6/10

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations