PRVN Week Highlights
Strength & Weightlifting Progressions
- Tuesday: Clean Complex – Reinforce barbell speed and control from multiple positions
- Wednesday: Back Squat Wave – Volume and positional strength under controlled loads
- Thursday: Bar Muscle-Up Skill Progression – Focus on mechanics, tension, and transitions
- Friday: Push Press EMOM – Explosive overhead power at manageable volume
- Sunday: Front Squat Complex – Pause + reps to strengthen posture and midline integrity
Conditioning Focus
- Monday: “Murph” – High-volume benchmark to challenge endurance and stamina
- Tuesday: “Ventura, Ace Ventura” – Barbell cycling and machine output in an EMOM format
- Wednesday: Row, GHD, Box Jump Overs – Structured pacing intervals for consistent aerobic intensity
- Thursday: “Guano Madness” – Barbell cycling meets bar muscle-ups in a longer gymnastic stamina test
- Friday: “Finkle is Einhorn” – Wall walks, DB work, and runs in a mixed modal grind
Saturday: CFC COMMUNITY WOD AND BBQ (Chipper and strength) - Sunday: “Alrighty Then!” – Kettlebell lunge & TTB couplet for core tension and control under fatigue
