29/04 & 01/05/25 Legends

Tuesday

Warm-Up Flow

General Prep: (6-8 min)

200m Run

– 

2 Sets: 

1 Wall Walk + :10-15 Nose to Wall Handstand Hold

10 Hollow Rocks

10 Supermans

8 Barbell Upright Rows

8 Bradford Press with Lockout

Specific Prep: (10-12 min)

8 Bar Kip Swings 

8 Strict Knee Raises 

4 Barbell Strict Press 

4 Barbell Push Press

4 Barbell Push Jerk

– 

• Build into Toes to Bar: 3-4 Kipping Knee Raises to Knees to Chest, then 3-4 Kipping Toes to Target or Alternating Toes to Bar, then build into a set of 3-4 Toes to Bar 

• Build to working loads for the conditioning piece with some light sets on the barbell for 3-4 strict press, then a little more load for 3-4 push press + 2-3 Push Jerk, then build to Push Jerk working loads. 

– 

100m Run 

8 Toe to Bar 

5 Shoulder to Overhead at Working Loads

– 

Adjust bars back down to strict press starting weight @ 75% of 1RM and bring the barbells to the rack for the strength piece.

Strength

Strict Press

Every 2:00 x 5 Sets

Set 1: 5 Reps @ Light

Set 2: 5 Reps @ Light

Set 3: 3 Reps @ moderate

Set 4: 3 Reps @ moderate

Set 5: 1 Rep @ heavy

Workout of the Day

"The Jedi Trials"

For Time

Every 5:00 x 4 Sets

300m Run

15 Leg Raises

12 Shoulder to Overhead

Barbell Load: 15/10kg

2DB: 7.5/5kg

Score: Slowest Round

Goal: 3:30-4:00 / Round

Stimulus: Lactate threshold, aerobic power, and midline stamina

RPE: 8.5/10

Focus: Smooth running, smart grip management, aggressive but efficient shoulder-to-overhead reps

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Thursday

Warm-Up Flow

Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs 

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps

Specific Prep 

Add weight of barbell

3 Back squat

3 Bar Facing Burpees

– 

Then Build Loads to 70-75% on the barbell over 3-4 sets, practicing 2-3 db facing burpees on the build up.

—

Adjust to working loads for the workout and get ready to attack

Workout of the Day

"Echoes of Earth"

Every 8:00 x 3 Sets

12 Burpees

10 Squats

Goal: 4:00–5:30 per set

Stimulus: Sprint intensity, barbell stamina, technical under fatigue

RPE: 8.5–9/10

Focus: Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch