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Wednesday Jun 17, 2026 |
Wednesday 17 June 2026(Time, Rx2, Rx3) Weightlifting: Every 1:30 x 8 sets 3 Power Snatch Starting at 60% and increasing to a 3RM for the day. 'Dream Within a Dream' For Time Every 2:00 x 8 Sets Sets 1-4: 36 Double Unders 12 Alternating Dumbbell Snatch 9 Lateral Burpees over the Dumbbells Sets 5-8: 9 Lateral Burpees over the Dumbbells 12 Alternating Dumbbell Snatch 36 Double Unders Score = Sum Total Time Goal: 1:15-1:30 per set Rx: 50/35 lb DB Rx2: 35/25 lb DB, 10 alt DB snatch, 7 lateral burpees Rx3: 25/15 lb DB, 50 single unders, 8 alt DB snatch, 5 lateral burpees
Objectives and Stimulus Wednesday 17 June 2026(No Results Tracked,  COACHEShttps://prvnachillesweek3.netlify.app Password: PRVN2026! Google doc: https://docs.google.com/document/d/1wrvCSUi2NXw0QiAyDugzEoE4-5tSK3FJOQgfJDbqCyk/edit?tab=t.2n0ggc7jzi2n Goals: 1:15-1:30 per set Stimulus: Muscular Endurance and Stamina RPE: 8/10 Primary Objective: Complete each set in 1:15-1:30 to allow for a brief reset and controlled breath before the next set fires. Secondary Objective: Descending split times within each series of 4 intervals, finishing stronger across both blocks.
Warm Up Wednesday 17 June 2026(No Results Tracked) General Warm-Up 1:30 Cardio Choice 20 Lateral Line Hops 10 Banded Pass Throughs 15 Banded Pull-Aparts 5/5 Active Scorpion Stretch 5/5 World's Greatest Stretch - 50 Single Unders 5/5 Single Arm Dumbbell Deadlifts 5/5 Single Arm Dumbbell Hang Snatch 5/5 Dumbbell Windmills - 30 Double Unders or 50 Single Unders 10 Alternating Dumbbell Snatch 5 No-Jump Burpees Specific Barbell Prep Add Loads, Barbell Off the Floor 2 x Snatch Lift Off + Slow Pull Power Snatch + Power Snatch 2 Power Snatch (Quick Singles) 2 Touch and Go Power Snatch - Building Loads to 60% prior to starting Primer 18 Double Unders or 36 Single Unders 6 Alternating Dumbbell Snatch 3 Lateral Burpees over the Dumbbells Rest :30 3 Lateral Burpees over the Dumbbells 6 Alternating Dumbbell Snatch 18 Double Unders or 36 Single Unders
JuneResults 609Benchmark PRs 7Comments 1 |
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 | Gymversary: Lindsay P(2) |
