Key Focus Points for the Week:
Strength + Olympic Lifting Progressions:
- Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
- Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
- Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%.
- Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.
Conditioning Themes:
- Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
- Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times across multiple high-intensity intervals.
- Aerobic + Bodyweight Capacity (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed-modal stamina test.
- Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.
- Teamwork (Saturday): Strategic station rotation encouraging steady pacing and high output per station.
Weekend Training Focus:
- Saturday: Big team energy with rotating stations encouraging max effort while under time pressure.
- Sunday: Classic CrossFit conditioning day with a gritty 5-rounder testing grip strength, aerobic endurance, and mental toughness.
