PRVN Masters

3 Sets, For Quality: 30 Second Couch Stretch e/side 30 Second Kettlebell on Knee Stretch e/side 10 Hip 90/90 Rotations 5 Plate Assisted Squat Therapy Reps 30 Second Thoracic Bridge

Bilateral & Unilateral Strength Development (Upper Body) 4 Sets, For Quality 6 Single Arm Seated Dumbbell Strict Presses e/side 6 Single Arm Dumbbell Bench Rows e/side 100ft Dual Kettlebell Mix Carry e/side *Rest as needed between sets *Athlete Notes: The aim for this piece today is to develop single side pressing & pulling strength. Select moderate to heavy loads for all movements providing you can maintain good form on each movement. Kettlebell Mix Carry = https://www.youtube.com/watch?v=YgQICLEwOpM"

2'-2'-2'-3' AMRAPs 15 Chest To Bar Pull-Ups 15 Box Jump Overs @24/20" Max Overhead Squats @135/95lb / 61/43kg Continue this format until you accumulate 60 Overhead Squats Rest 1:00 minute between rounds Level 3 = As Prescribed Level 2: Chest To Bar Pull-Ups = 10 reps or Regular Pull-Ups Box Jump Overs = Step-Overs Overhead Squats = 115/75lb / 52/35kg Level 1: Chest To Bar Pull-Ups = 10 Pull-Ups or Band Assisted or Jumping Chest To Bar Pull-Ups Box Jump Overs = Step-Overs Overhead Squats = 95/65lb / 43/30kg

2'-2'-2'-3' AMRAPs 10-15 Chest To Bar Pull-Ups 15 Box Jump Overs @24/20" Max Overhead Squats @95/65lb / 43/30kg Continue this format until you accumulate 60 Overhead Squats Rest 1:00 minute between rounds Level 3 = As Prescribed Level 2: Chest To Bar Pull-Ups = 10 reps or Regular Pull-Ups Box Jump Overs = Step-Overs Overhead Squats = 75/55lb / 35/25kg Level 1: Chest To Bar Pull-Ups = 10 Pull-Ups or Band Assisted or Jumping Chest To Bar Pull-Ups Box Jump Overs = Step-Overs Overhead Squats = 65/45lb / 30/20kg

For Quality 12*10*8*6*4*2* Strict Pull-Ups Strict Ring Dips *20 GHD Sit-Ups after each set Level 3 = As Prescribed Level 2: 10*8*6*4*4*2* 12 GHD Sit-Ups after each set Strict Pull-Up = Band Assisted Strict Ring Dip = Band Assisted GHD Sit-Up = Reduce Range of motion Level 1: Strict Pull-Up = Box Assisted Pull-Up / https://www.youtube.com/watch?v=qKDjgZfnOUw Strict Ring Dip = Box Assisted GHD Sit-Up = Abmat Sit-Ups

For Quality 12*10*8*6*4*2* Strict Pull-Ups Strict Ring Dips *20 GHD Sit-Ups after each set Level 3 = As Prescribed Level 2: 10*8*6*4*4*2* 12 GHD Sit-Ups after each set Strict Pull-Up = Band Assisted Strict Ring Dip = Band Assisted Level 1: Strict Pull-Up = Box Assisted Pull-Up / https://www.youtube.com/watch?v=qKDjgZfnOUw Strict Ring Dip = Box Assisted GHD Sit-Up = Abmat Sit-Ups

4 Sets, For Quality 100ft Reverse Sled Drag 20 Patrick Step-Ups e/side 20 Single Leg Banded Hamstring Curls 10 Cyclist squat *Rest as needed between sets *Athlete Notes: The goal of this session today is focusing on knee health. I want you guys to focus on your quality through these movements & sets focusing on doing the best reps you can. One thing to understand here today is that you should be selecting a moderate load for both the Sled & Cyclist squats, but keeping the band tension on the lighter side for the Hamstring Curls.

2:00 minute Single Leg Forward Fold e/side 2:00 minute Frog Pose 1:00 minute Twisted Cross Stretch e/side 1:00 minute Banded Front Rack Stretch e/side 2:00 minute Thoracic Spine Foam Rolling

3 Sets, For Quality 60 Second BikeErg (easy pace) 10 Russian Baby Makers 10 Barbell Good Mornings @45/35lb / 20/15kg 5 Seated Box Jumps 200m Run

Power Clean

5 x 3 @ 75 %

Clean Pulls

3 x 3 @ 90 %

Back Squat

8, 6, 4, 4, 4

3 Sets 600m Run @Easy Pace 1200m BikeErg @Recovery Pace 400m Run @Moderate Pace 800m BikeErg @Recovery Pace 200m Run @Hard Pace 400m BikeErg @Recovery Pace *Rest 2:00 minutes between sets *Athlete Notes: The pace for the runs today will be determined by how you're feeling at the moment. As a guide, it should be around your 2km, 1km & 400m Run effort pace. There is no expectation on the BikeErg, just use that as your opportunity to recover."

5 Sets, For Quality 10-15 Strict Handstand Push-Ups *Rest as needed between sets *Athlete Notes: The goal for today is Strict Handstand Push-Up capacity. I want you guys to select a number you can complete either unbroken or within two sets maximum. During these sets, try and maintain good movement standards throughout. 55+, you guys can use a two-inch riser for your reps if needed. Level 3 = As Prescribed Level 2: Strict Handstand Push-Ups = 5-9 reps or Reduce Range of Motion Level 1: Strict Handstand Push-Ups = 8-12 Box Pike Handstand Push-Ups

1:00 minute Reverse Plank 1:00 minute Upper Pec Stretch e/side 1:00 minute Wall Hinge 1:00 minute Supine Lower Back Rotation e/side 1:00 minute Half Front Split Stretch e/side

2 Sets, For Quality 45 Seconds Banded Lat Distraction e/side 100ft Dual Dumbbell Overhead Carry 10 Dual Dumbbell Strict Presses 20 Alternating Leg V-Ups 60 Second Assault Bike

Push Press

8 x 3 @ 55, _ , _ , _ , _ , _ , _ , _ %

4 Sets, For Quality 8 Front Foot Elevated Barbell Reverse Lunges e/side 15 Standing Banded Psoas Marches e/side 8 Single Leg Kettlebell RDLs e/side *Rest as needed between sets *Athlete Notes: Today I want you guys to maintain a moderate weight for both the lunges and single-leg RDLs. There is no need to go too heavy here. I just want you guys to maintain quality reps throughout.

Bachelor Party 1:00 minute at each station: Station 1: Max Wall Balls @20/14lb / 9/6kg Station 2: Max Toes To Bar Station 3: Max Alternating Dumbbell Hang Clean and Jerk @50/35lb / 22.5/15kg Station 4: Max Calorie Assault Bike Minute 5: Rest Repeat for 4 total rounds Score = Total Reps Level 3 & 2 = As Prescribed Level 1: Wall Balls = 14/10lb / 6/4kg Toes To Bar = Hanging Knee Raises Dumbbell Hang Clean and Jerk = 35/25lb / 15/10kg

Bachelor Party 1:00 minute at each station: Station 1: Max Wall Balls @14/10lb / 6/4kg Station 2: Max Toes To Bar Station 3: Max Alternating Dumbbell Hang Clean and Jerk @35/25lb / 15/10kg Station 4: Max Calorie Assault Bike Minute 5: Rest Repeat for 4 total rounds Score = Total Reps Level 3 & 2 = As Prescribed Level 1: Toes To Bar = Hanging Knee Raises Dumbbell Hang Clean and Jerk = 25/15lb / 10/7kg

4 Sets, For Quality 10 Single Arm Dumbbell External Rotations e/side 3/3 Turkish Get-Ups e/side 5 Prone Swimmers 10 Dual Dumbbell Zottman Curls *Rest as needed between sets *Athlete Notes: Shoulder and Forearm health is the focus today. Now for these movements, both the External rotations and Zottmans curls should be kept towards the lighter side to ensure controlled and quality reps. The one movement you may be able to go up in weight in is the Turkish Get-Ups if you're coordinated for the movement and find it comfortable.

2:00 minute Seated Forward Fold 2:00 minute Pigeon Stretch e/side 1:00 minute Cobra Pose 2:00 minute Twisted Lizard Stretch e/side 2:00 minute Child's Pose

Option A = BikeErg Warm-up: 5x 35 Seconds on : 25 Seconds off *Increasing in pace each work interval Rest as needed Main: For Time / Quality 20km BikeErg *Athlete Notes: This isn't for maximum effort however, this is a really good metric to have for future BikeErg sessions

Option B = Swimming Warm-up: 6:00 minute Freestyle straight into 5:00 minute Kick straight into 4:00 minute Pull Rest as needed Main: 250m Swim Rest 30 seconds 200m Swim Rest 45 seconds 150m Swim Rest 60 seconds 100m Swim Rest 75 seconds 50m Swim *Aiming to increase your effort for each distance Rest as needed Accessory: 4 Sets, For Quality 50m Catch-Up Drill 50m Back Stroke 50m Kick *No rest betweeen sets, just keep moving through all four sets

2:00 minute Childs Pose 2:00 minute Seated Straddle Pose 2:00 minute Seated Saddle Pose 1:00 minute Downward Dog Pose 1:00 minute Big Turn Back Stretch e/side

3 Sets, For Quality: 60 Second Machine of Choice (easy pace) 50ft Bodyweight Walking Lunge 10 Single Leg Kettlebell RDLs e/side 10 Kettlebell Halos 10 Single Kettlebell Windmills e/side"

Power Snatch

5 x 3 @ 75 %

Snatch Pull

3 x 3 @ 90 %

Front Squat

5, 5, 4, 4, 3, 3 @ 60, 60, 65, 65, 75, 75 lb

For Time 5 rounds 10 Bar Facing Burpees 15 Hang Power Cleans @95/65lb / 43/30kg 20 Dual Dumbbell Front Rack Walking Lunge Steps @50/35lb / 22.5/15kg Time Cap = 15 minutes *Athlete Notes: Throwdown workout for the PRVN Masters crew today. I want you guys to hit this piece with some intensity. The primary goal for today is your overall time and focusing on that. Secondary to that, I want you guys to be aiming for unbroken sets on the Hang Power Cleans. That is a lightweight that you should be able to cycle for large sets. So scale the loading if needed to achieve that. Level 3 = As Prescribed Level 2: Hang Power Cleans = 75/55lb / 35/25kg Dumbbell Load = 35/25lb / 15/10kg Level 1: Hang Power Cleans = 65/45lb / 30/20kg Dumbbell Load = 25/15lb / 10/7kg

For Time 5 rounds 10 Bar Facing Burpees 15 Hang Power Cleans @75/55lb / 35/25kg 20 Dual Dumbbell Front Rack Walking Lunge Steps @35/25lb / 15/10kg Time Cap = 15 minutes *Athlete Notes: Throwdown workout for the PRVN Masters crew today. I want you guys to hit this piece with some intensity. The primary goal for today is your overall time and focusing on that. Secondary to that, I want you guys to be aiming for unbroken sets on the Hang Power Cleans. That is a lightweight that you should be able to cycle for large sets. So scale the loading if needed to achieve that. Level 3 = As Prescribed Level 2: Hang Power Cleans = 65/45lb / 30/20kg Dumbbell Load = 25/15lb / 10/7kg Level 1: Hang Power Cleans = 55/35lb / 25/15kg Dumbbell Load = Single 35/25lb / Dumbbell

For Quality 3 x 6-8 McGill Curl-Ups Rest 60-90 Seconds between sets 3 x 6-8 McGill Side Planks Rest 60-90 Seconds between sets 3 x 6-8 McGill Birddogs Rest 60-90 Seconds between sets

1:00 minute Single Leg Forward Fold e/side 1:00 minute Quadruped T-Spine Rotations 1:00 minute Couch Stretch e/side 1:00 minute Banded Shoulder Pass Throughs 2:00 minute Sumo Squat Hold

2 Sets, For Quality 200m Row 10 Barbell Behind The Neck Strict Presses (Split Jerk Position) @45/35lb / 20/15kg 10 Single Leg Glute Bridges e/side 40 Lateral Banded Steps (20 e/side) 200m SkiErg"

Split Jerk

3, 3, 2, 2, 1, 1 @ 65, 65, 70, 70, 75, 75 %

Deadlift

8, 6, 4, 4, 4

6 Sets 500m Row Rest :45 Seconds 500m SkiErg Rest :60 Seconds Score = Slowest 500m Row Interval *Athlete Notes: The primary goal for today is to maintain a similar pace on both your Row and Ski. Ideally we're looking for a 5km pace for both of those. Secondary to that, each round you should be aiming for a similar split time."

Accumulate the following: 400ft Suitcase Carry e/side 5:00 minute Plank Hold 30 Strict Toes To Bar *Athlete Notes: You can partition this as needed. As long as you accumulate the required volume of each. Ideally I would like you guys to select a moderate to heavy Kettlebell for your Suitcase carry which makes walking 100ft challenging."

2:00 minute Piriformis Stretch e/side 2:00 minute Bound Angel Stretch 1:00 minute Supine Lower Back Rotation e/side 2:00 minute Single Leg Forward Fold 1:00 minute Reverse Plank Hold