29 & 31/07/25 Newstart

Tuesday

Warm-Up Flow

General Prep:

2 Sets:

:45-:60 Bike

6 Inchworm to Hollow

10 Down Dog Alternating Toe Touches

6 Pike Push-Ups

10 Alternating V-Ups

:10 Hollow Hold

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

Specific Prep and Barbell Primer

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

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Add Loads

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3 Sets Building to 75%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

Weightlifting

Split Jerk

Every 90 seconds x 10 Sets

Sets 1-5: 2 Split Jerks* @ 75%

Sets 6-10: 1 Split Jerk @ 80-90%

On the final rep of sets 1-5 pause for 2 sec in the catch

% is Based on 1RM Split Jerk

Workout of the Day

"Why So Serious?"

12:00 minute EMOM

Minute 1: 5-7 Box Pike Handstand Push-Ups

Minute 2: 16 Alternating V-Ups

Minute 3: Max Calorie Echo Bike

Minute 4: Rest

Stimulus and Objectives: 

Score: Total Calories on Echo Bike

Goal: 15–25 (M) / 10-20 (F) Calories Per Echo Interval

Stimulus: Upper Body Gymnastics Control + Midline Capacity + Echo Sprint Effort

RPE: 8.5/10

Primary Objective: Maintain Quality Reps on the HSPU and GHD Sit-Ups

Secondary Objective: Maximize sustainable output on the bike after gymnastics demand

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

Thursday

Warm-Up Flow

Mobility and Bodyheat

2:00 Cardio Choice

:30/:30 Active Scorpion Stretch

:30 Child's Pose

:30/:30 Active Pigeon Stretch

General Prep

2 Sets: For Quality

10 Kettlebell Deadlift

10 Scapular Push-Ups

20 Alternating Plank Shoulder Taps

10/10 Single Leg Glute Bridge

:20/:20 Single Leg Glute Bridge Hold

Specific Prep

2 Sets:

3-5 Deadlifts @ light load

3-5 Bench Press @ light load

8 Russian Kettlebell Swings + 8 American Kettlebell Swings @ working weights

6-8 Push-Ups

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Then Build to working loads on Deadlift and Bench

Workout of the Day

“Say Hello to My Little Friend”

20:00 EMOM

Minute 1: 5 Deadlifts

Minute 2: 5 Bench Press

Minute 3: 15 Russian Kettlebell Swings + 10/8 Elevated Push-Ups 

Minute 4: Rest

Kettlebell @ 16/12kg

Deadlift and Bench Loading @ moderate weight

Stimulus and Objectives

Score: Sum Total Load

Goal: Building to 85-88%

Stimulus: Strength + Stamina Blend / Posterior Chain + Push Volume

RPE: 8/10

Primary Objective: Maintain good positions and bar speed at 80-90% of 1RM

Secondary Objective: Sustain quality movement across high-rep KB + push-up pairing

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