PRVN 9.1

Press

1x6 @ 170# (80%)

1x4 @ 180# (85%)

1x2 @ 190# (90%)

Tea Pots 3x12ea @ 85#

10-8-6-4-2:

SA DB Press - 55#- 60# - 65# - 70# - 75#

SA DB Rows - 85# - 90# - 90# - 95# - 100#

Metcon

3 Minutes On, 2 Minutes Off x 4:

Odd Rounds:

21 Cals Bike, then max reps of:

7 Deadlifts, 225#

14 KBS, 1.5 pood

Even Rounds:

50 Double Unders, then max reps of:

7 Deadlifts, 225#

14 KBS, 1.5 pood

2R + 4

1R + 7 + 5

1R + 7 + 1

1R + 1

PRVN 8.3

Standing Lat Pulldows 3x12 @ 60#

Elbow Banded SA Lat Pulldowns 3x12ea

Machine Rows (wide grip) 3x10 @ 75#

Pullup L Sit Plank 3 x 10 sec

Wall Sit Hold 3 x 1:25

Back Squat 3x2 @ 355#

GH Raises 3x6

Str/Aux

Circuit 1: 3 Rounds:

Alt Banded Knee Extensions x 1 minute

Thigh Banded Hip Abduction + ER balanced on Yoga block x10ea

KOT Squat to bench x10

Circuit 2: 3 Rounds:

Banded SL RDL + Knee Drive + Heel Tap balanced on Yoga block x10ea

Hamstring Bridge w/ Banded Hip Flexion x 15ea

Banded Fire Hydrant x 15ea

Circuit 3:  4 Rounds:

Standing Banded Hip CARs x12ea

Banded Half Kneeling Adduction x 12ea

Banded 2 point hip extensions x 12ea

Banded Dynamic Hamstring stretch / hip opener x 12ea

Metcon - Murph

FT w/ 20# vest:

Run 1 mile

20 Rounds of Cindy

Run 1 mile

LT in 2020 = 56:57

56:52

Metcon

50-40-30-20-10 FT:
Bike Cals

GHD Situps

24:27

PRVN 8.2

Sorenson Hold 4 x 1:20

Trap Bar Deadlift (low handles)

2x10 @ 200# - 290#

1x6 @ 340#

1x4 @ 380#

1x2 @ 410#

1x1 @ 430#

PRVN 8.1

A.  Press

1x4 @ 180#

2x2 @ 190#

4x1 @ 200#

B1. DB Bulgarian Split Squats 4x6 (22X2) @ 45# - 50# - 55# - 65#

B2.  BB OH Hold @ 160# 4 x 25 secs

C.  3 Sets:

Suitcase Hold x 40 sec each side @ 80# DB

Banded Standing Y Raises x 12

Banded Kneeling Face Pulls w/ ER x 10

PRVN 7.4

5 Sets w/ 20# vest:

BB RDLs x10 @ 185# - 195# - 205# - 215# - 225#

1 minute Front Plank

Back Squat build to heavy single around 90% 

*stopped @ 370#

3 Sets:

MF SL RDLs x8 @ 5#

MF Hamstring Curls on Incline Bench x15 @ 5#

3 Sets:

Slackbox 3 position touch x 8

Tib Bar x20 @ 25#

Metcon

5 RFT:

50 DUs

16 Alt DB Hang Power Snatches, 45#

9:13

Metcon

21-15-9 FT:

Thrusters, 95#

Lateral Burpees over BB

8:31

PRVN 7.3

Cable Pancake 2x12 @ 60#

Supine Ring Pullups 2x10

24" Box Jumps 2x4

Deadlift

2x10 @ 205# - 295#

2x6 @ 340# - 365#

1x4 @ 385#

1x1 @ 410#

BB Step Ups 5x6ea @ 95# - 115# - 135# - 155# - 165#

Upper Circuit x 2:

50 Banded Tricep Extensions

50 Banded Hammer Curls

50 Banded Pull Aparts

20 Bent Over DB Rear Delt Flys @ 12#

PRVN 7.2

Ankle/Knee Band Walks 2x10

4 Way Deag Bugs 2x8

Back Squat 6x3 @ 340# (85%)

Push Press 4x4 @ 155# - 165# - 175# - 185#

Aux

3 Sets, straight thru each leg:

MF hip flexed knee extensions x10

MF standing kick backs x10

MF kneeling glute presses x10

MF Side Abduction Raises x10

10# on MF

PRVN 7.1

A1.  Press

1x6 @ 165#

1x4 @ 175# 

4x2 @ 190#

A2.  GHD Situps 5x20

B1.  BB Glute Bridge Hold 3 x 1 minute @ 115#

B2.  Band Resisted Lateral Lunges 3x10

Metcon

Alt Contra Deadbugs 3x6

Side Plank 3x30 sec

Ninja Roll Up to Vert Jump 3x2

AMRAP 20:

1 Round of Cindy

1 PC&J @ 155#

1 Round of Cindy

2 PC&J @ 155#

1 Round of Cindy

3 PC&J @ 155#

etc...

Round of 7 + 5 + 10 + 15 + 3

PRVN 6.2 (deload)

Peterson Step Ups

2x10 @ BW

4x10 @ 45#

VMO Squats 3x6 @ 1.5 pood KB w/ 3 sec iso hold at bottom

Back Squat 3x5 @ 255#

PRVN 6.1 (deload)

Press 

1x10 @ 135#

1x8 @ 140#

1x6 @ 145#

2x2 @ 170#

BB OH Hold 3 x 30 secs @ 150#

Sorenson Hold 3 x 1:10

Deadlift 3x8 @ 185#

Wall Squat Hold 3 x 1:15