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Friday Jul 17, 2026 |
Friday 17 July 2026(Time, Rx2, Rx3) Strength: Front Squat Every 1:30 x 10 Sets 3 Front Squats @ 100% of the Week 1 5x5 Test Load 30 total reps at the test weight. Deliberate and fast, speed out of the hole, position over load. 'Warrior' For Time 6 Rounds: 30ft Dual Kettlebell Front Rack Walking Lunges 15/10 Push-Ups 20 Air Squats Time Cap: 15:00 Score = Time Goal: 11:00-15:00 Rx: 2 x 53/35lb KBs Rx2: 2 x 35/26lb KBs, 12/8 Push-Ups, 15 Air Squats Rx3: 1 x 35/26lb KB Front Rack or Goblet Lunge, 10/7 Push-Ups or Elevated, 15 Air Squats
Warm Up Friday 17 July 2026(No Results Tracked) General Warm-Up 1:00 Cardio Choice - 2 x 5/5 Worlds Greatest Stretch 10 Banded Glute Bridges 10 Alternating Banded Psoas March (Supine) 10 Goblet Squat (3s pause at bottom, pressing knees out) 10 Reverse Nordic 90/90 Hip rotation 1:00 Cardio Foam roll Smash tricep and forearm Specific Front Squat Prep 1 x Empty Barbell 10 Behind the Neck Elbow Punch Throughs 8 Barbell Good Mornings 3 Front Squats (3s pause at bottom) 3 Front Squats (working tempo) - 3-4 Sets (4 minutes) 3 Front Squats, Building to working weight - Then build to working load across 2-3 additional sets. Primer 2 Sets: 10m Dual Kettlebell Front Rack Walking Lunges 8/6 Push-Ups 10 Air Squats Use this to confirm kettlebell load, lunge mechanics, and movement rhythm before 'Warrior' begins.
Objectives and Stimulus Friday 17 July 2026(No Results Tracked,  COACHESVideo: https://youtu.be/6rzycTQlkfs https://prvnachillesweek7.netlify.app/ Achilles7 https://docs.google.com/document/d/11ikZ66KMXNfDNXXEp2zT_4S3eNZkHHPIznvxUBi2B-k/edit?tab=t.aum3kr620vrs Goals: 11:00-15:00 Stimulus: Muscular Endurance / Leg Stamina RPE: 7.5/10 Primary Objective: Consistent pacing across all 6 rounds, maintaining the same work tempo in round six as round one. Secondary Objective: Unbroken lunges and air squats throughout, with strategic breaks on the push-ups as needed to protect later rounds.
Mobility & Reset Friday 17 July 2026(No Results Tracked) Reset (optional) PRVN Reset For Quality: 4 Sets 4 Reverse Nordic w/ :10s eccentric :30 Seated Hip Internal + External Rotations :30 Relaxed Deep Squat (supported) 4 Scorpion Pec Stretch w/ :05s holds Intent: Load quads through length, improve hip rotation, reinforce squat depth. Notes: Reverse Nordic - Tall posture, ribs stacked / Light glute engagement / Assist with bands if needed Hip Internal + External Rotation - Sit tall / Actively pull into range / Breathe into back of hip Relaxed Squat - Use rig/post / Chest tall, hips sink / Slow breaths Scorpion - Rotate through mid-back / Smooth reps / No forcing
JulyResults 466Benchmark PRs 0Comments 3 |
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 | Gymversary: Saba(3) |
