27 & 29/01/26 Newstart

Tuesday

Warm-Up Flow

General Prep

2:00 Cardio Choice

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2 Sets For Quality

10 Alternating Goblet Cossack Squats

5/5 Goblet Reverse Lunges

15 Banded Pull Aparts

10 Dead-Bugs

10 Bird-Dogs

Specific Loading for Barbell Back Rack Reverse Lunges

3 Sets: Building to Working Loads

4 Reps / Leg

*We want to make sure we have correct loading and positions here to reinforce great form and pull through the front leg as we stand and bring feet together.

Specific Prep and Secondary Warm-Up for Strength EMOM

3 Sets: Building to Working Loads and Heights

5 Back Squats @ 50-60-65%

3 Box Jumps

5-7 Dumbbell Bench Press

:5-:10 Ring Support *Work through mods here (Toenail Spot, Banded, or Ring Plank Hold)

Strength

Back Rack Reverse Lunges

Every 3:00 x 3 Sets

8 Reps / Leg

Perform @ the same weight across at 40-45% of 1RM Back Squat

*These will be performed from the Rack

Strength EMOM

“Force Transfer”

Every 90 seconds x 10 Sets, Alternating Stations (5 Sets / Station)

Station 1: *Back Squats + 3 High Box Jumps

Station 2: 10 Dumbbell Bench Press + :15-:20 Ring Support Hold

Back Squats

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 80%

Set 4: 3+ Reps @ 85%

Box Height: Choice

Bench Press Load: Choice

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals

Maintain positional integrity through heavy squatting

Consistent power expression on box jumps

Stable upper-body pressing and support strength

Stimulus: Maximal strength exposure paired with elastic power and upper-body stability

RPE: 6-7.5/10

Primary Objective: Execute high-quality squats at increasing intensity without positional breakdown

Secondary Objective: Maintain crisp, confident box jumps and controlled ring support holds throughout

Mobility

PRVN Mobility #8

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Single Leg Forward Fold

Thursday

Warm-Up Flow

General Prep

3 Sets: For Quality

1:30 - 1:00 - :30 Row (increasing intensity)

8 Romanian Deadlifts

6 Tall Muscle Cleans

20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)

8 Quarter Squat Reactive Jumps

*The goal here will be to target the 1:00 Row @ Goal Pace for the Day and the :30 second Row at faster than goal pace

Coaches Notes: This would also be a great day to go over Rowing Technique and Drills as part of the Warm-Up

Specific Barbell Prep

2-3 Sets

Slow Clean Pull

Low Hang Power Clean (Pause @ Low Hang for 1-2 sec)

Power Clean (Not TnG)

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3 Sets: Building Loads

Clean Pull

Low Hang Power Clean

Power Clean

Weightlifting Conditioning

“Under Pressure"

For Time:

Every 4:30 x 5 Sets

20/16 Calorie Row

Power Clean (all reps as singles)

Loading:

Set 1: 10 reps @ 60%

Set 2: 6 reps @ 70%

Set 3: 4 reps @ 80%

Set 4: 2 reps @ 90%

Set 5: 12 reps @ 50%

% Based on 1RM Power Clean

Score = Total Working Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Row in 1:30 / Sets Sub 3:30

Score: Sum Total Interval Time

These are all meant to be done as mostly quick singles today. Keep the row at an RPE 8 pace so we create some aerobic and lower body fatigue, but can still lift confidently here. The singles at 90% will be demanding and require a high level of focus today. The last set is a burner to finish this, push the pace a bit more and plan to stay on top of the bar.

Stimulus: Aerobic fatigue into heavy barbell exposure with a high-output finisher / drop set style barbell work

RPE: 8/10

Primary Objective: Execute technically sound singles at all loads, especially the 90% set

Secondary Objective: Maintain a consistent row pace without compromising barbell focus

Mobility

PRVN Mobility #7

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00/:100 Scorpion Stretch

1:00 Child’s Pose