tuesday, sept. 5

Gymnastics Strength:

8 rounds for reps of:

1 set at 35% of max Strict Pull-ups

Athlete Instructions

Time cap: 12 mins

Rest as minimally to complete the sets unbroken.

"On Loop"

Complete as many rounds as possible in 20 mins of:

100 Double Unders

Row, 500/425 m

10 L/10 R Kettlebell Hang Snatches, 53/35 lbs

Handstand Walk, 50 ft

Today we would love for you to accumulate 4-5 rounds of the above chipper. This workout today is going to challenge you mentally and physically to ensure you keep moving the entire time.

Athlete Notes

Primary Objective: Total Rounds & Reps

Secondary Objective: Mental Strength and Pacing

RPE: 8/10 Stimulus: Chipper / Pacing / Upper Push + Pull

After the workout on your own: (If you did not complete on Sunday, Sept. 4):

Strength:

Back Squat 3-3-5-5-20

Athlete Instructions

Complete as- Every 2 mins, 5 sets:

2x3 at 100% 5RM

2x5 at 90% 5RM

1x20 at 65% 5RM

Athlete Notes

Percentage is based on the 5RM you achieved when you tested it during the PRVN Total. The sets here are a little different than typical with the goal of building to our weight for the 5RM from week 1 of the cycle, hitting 2x3 at that weight and then creating a drop set off that percentage into our 20RM Back Squat progression.