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Thursday May 28, 2026 |
Thursday 28 May 2026(Time, Rx2, Rx3) 15:00 EMOM: Minute 1: 6 Pause Front Squats (21x1 Tempo) Minute 2: 16 Dual Kettlebell Alternating Gorilla Rows Minute 3: Rest Front Squat: 60-65% of 1RM | Dual KB: 2x 53/35lb 'Shimmer' For Time 5 Rounds: 1-2-3-4-5 Wall Walks 10 Toes to Bar 50 Double Unders Wall Walk: 10-in from the wall Time Cap: 8:00 Goals: 5:00-7:00 Rx: Wall Walk 10-in from wall / 10 Toes to Bar / 50 Double Unders Rx2: Wall Walk 20-in from wall / 8 Toes to Bar or 12 Alt Toes to Bar / 40 Double Unders Rx3: Wall Walk 30-in from wall or 2-4-6-8-10 Inchworm Push-Ups / 8 Hanging Knee Raises or Kipping Knee Raises / 75 Single Unders or :30 DU Practice
Warm Up Thursday 28 May 2026(No Results Tracked) General Warm-Up 2:00 Cardio Choice - :15/:15 Passive Hang + Active Hang :10 Hollow Hold 5 Slow Tempo Goblet Squats 5/5 Single Arm Kettlebell Bent Over Row - 10 Bar Kip Swings :10 Hollow Rocks 5 Slow Tempo Goblet Squats 5/5 Single Arm Kettlebell Bent Over Row Specific Prep 6 Pause Front Squats (Empty Barbell From the Rack) 10 Dual Kettlebell Gorilla Rows @ warm-up loads 4 Pause Front Squats @ 40% of 1RM Front Squat 8 Dual Kettlebell Gorilla Rows @ working loads Build to Starting Load on Paused Front Squat Primer 1 Partial Wall Walk + 1 Wall Walk 6-8 Toes to Bar (Elevator Progression), building to modification for the day 25 Double Unders / :20 DU practice / 40 Single Unders Use this to confirm Wall Walk standard, Toes to Bar modification, and Double Under plan before 'Shimmer' begins.
Objectives and Stimulus Thursday 28 May 2026(No Results Tracked,  COACHESVideo: https://youtu.be/O9rzRkGCXLg https://prvnmedusacycleweek11.netlify.app/ Goals: 5:00-7:00 Stimulus: Midline Endurance / Grip Interference RPE: 7.5/10 Primary Objective: Move through each round with consistent, unbroken Wall Walks and limit Toes to Bar to two sets or fewer per round to protect shoulder endurance across all 50 reps. Secondary Objective: Stay unbroken or near-unbroken on the Double Unders, using the rope as a controlled transition into the next Wall Walk rather than a place to rest.
MayResults 1,049Benchmark PRs 16Comments 1 |
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 | Class Milestone: apurva s(300) |
