|
Friday Aug 7, 2026 |
Friday 7 August 2026(Time, Rx2, Rx3) Clean and Jerk Take 15:00 to Establish a 1RM Clean and Jerk Culmination of the clean and jerk cycle. Build methodically and keep every attempt snappy and technical. If the lift does not look like something worth counting, the load is too heavy. 'DT' Original test was on 6/5 For Time 5 Rounds 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks Time Cap: 12:00 Score = Time Goal: 5:00-10:00 Rx: Barbell 155/105lb Rx2: Barbell 115/75lb Rx3: 9 Deadlifts, 7 Hang Power Cleans, 5 Push Jerks, Barbell 75/55lb
Warm Up Friday 7 August 2026(No Results Tracked) General Prep 2:00 Cardio Choice 10/10 Hand to Hand Wrist Circles 20 Alternating Arm Swings 10 Back Slaps 10 Bend and Bow :15/:15 Crossbody Lat Stretch 5 Inchworm to Bootstrapper 2/2 Worlds greatest Stretch 5 Jumping air squats 5/5 Lunge Squats Specific Prep 2 Sets, For Quality (PVC then Barbell) 6 Tall Muscle Cleans 8 Bradford Press w/ Lockout 10 Behind the Neck Elbow Punch Throughs 8 Barbell Good Mornings 3 Barbell Squat Jumps Barbell Primer Clean Lift Off + Slow Pull Power Clean + Low Hang Power Clean Rest 15 sec Power Clean + 3 Split Jerks (1st Rep Pause in Dip, 2nd Rep Pause in Catch, 3rd Rep @ speed and tempo) Primer Adjust to working loads. 1 Round at Workout Pace: 6 Deadlifts 4 Hang Power Cleans 2 Push Jerks Use this to confirm barbell load and transition timing before 'DT' begins.
Objectives and Stimulus Friday 7 August 2026(No Results Tracked,  COACHESVideo: https://youtu.be/4qdLEsWerxc https://prvnachillesweek10.netlify.app PrvN2026! Goals: 5:00-10:00 Stimulus: Barbell Conditioning / Grip and Forearm Pump RPE: 9.5/10 Primary Objective: Complete each round in under 2:00, staying connected to the bar through every transition. Secondary Objective: Maintain unbroken push jerks every round; breaking here creates the largest loss of time in the workout.
Mobility Reset Friday 7 August 2026(No Results Tracked) Reset (optional) 10:00 AMRAP 10/10 Banded Clamshell 25ft Duck Walk, Slow and Controlled 10/10 Banded Terminal Knee Extensions :30 Standing Forward Fold
AugustResults 260Benchmark PRs 72Comments 0 |
|
|||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
 | Class Milestone: Jordan R(10) & Tim G(1000) |
| Gymversary: Steven T(3) |
