We are now getting into Week 6 of the PRVN Affiliate Cycle. This is the last week before our little deload here mid-cycle so get ready for a fun and challenging week that has us progressing in loads and challenges. We will start off the week with a heavier Deadlift and posterior chain focused day. This will lead us into the week and the focus on the Hang Squat Snatch on Tuesday, which follows a similar pattern to how we tackled the progressions in Week 4 of this cycle. WE will then move into our Wednesday workout, which is all about gymnastics density work and leaning into a little more of a coaching and progression focused day on both the Bar Muscle-Ups and Legless Rope Climbs. We will start to round out the week on Thursday with a long leg stamina workout of Machine, Wall Balls and Double Unders before finishing things off on Friday with a weightlifting focused strength day. Saturday brings us into the partner chipper with the Hero WOD “Jag 28”. Sunday, finishes off the week with a good old fashion pump day that will leave athletes feeling their chest for a couple days after!
Here is a bullet point list of what to expect coming down the pike!
Weightlifting / Strength:
- Monday: Deadlift 4-3-2-2
- Tuesday: Hang Snatch 3 Rep
- Friday: Clean and Jerk EMOM, Front + Back Squats
- Sunday: Bench Press + Plyo Contrast
Gymnastics Skill Development:
- Wednesday: Bar Muscle-Up + Legless Rope Climb + Handstand Push-Ups
- Saturday: Strict Pull-Up Volume Work
Specific Metcon Focus Points:
- Monday: Run + Dead: Inspiration from Legends Master Championships
- Tuesday: Overhead Squat + Lateral Burpees over the Bar
- Wednesday: Gymnastics Density
- Thursday: Long + Leg Stamina
- Saturday: Partner Hero WOD
