“Deload / Pre-Testing Week”
Hello PRVN Affiliates, We are now entering our deload week in order to allow athletes a little reprieve from the volume and heavier weights and create a little dose of some recovery that should help athletes as they move into the testing phase of this cycle which will be two weeks long. Remember we will be testing our 3RM Back Squat, 3RM Bench Press, 3RM Deadlift, and our 3RM Hang Squat Snatch, along with our Hang Clean and Jerk Complex of 3 Hang Cleans + 1 Split Jerk. Along with these strength tests we will also be getting into the workouts “Grettel”, “Big Kelly”, and “Amanda” as some great benchmark tests.
This deload week will work in some priming workouts that will target the specific pieces and touches we want from a strength and conditioning standpoint as the primary emphasis here is making sure our central nervous system will be firing on all cylinders going into our testing phase.
Enjoy the week and get ready to test those lifts and specific metcon pieces!
Weightlifting / Strength:
- Monday: Back Squat 6×2
- Wednesday: Deadlift 4-3-2-2-2
- Friday: Power Snatch + Hang Squat Snatch Complex
Gymnastics Skill Development:
- Tuesday: Wall Walk + Handstand Push-Up
- Wednesday: Toe to Bar, Big Sets
- Friday: Kipping or Butterfly Pull-Ups
- Sunday: Handstand Walk
Specific Metcon Focus Points:
- Monday: Thruster Focused EMOM
- Tuesday: #TEAMPRVNTUESDAY
- Wednesday: Midline + Leg Stamina Workout
- Thursday: Pure Cardio, Mix Mono Triplet
- Friday: Triplet: Pull-Ups, Lateral Burpees, Squat Snatch
Theme of the Week
Ice Age
**This Weeks Special Challenge**
“Death by Wall Walks”
Minute 1: 1 Wall Walk
Minute 2: 2 Wall Walks
Minute 3: 3 Wall Walks
Minute 4: 4 Wall Walks
And so on …
Score = Successful Rounds + Reps completed in unsuccessful round
