Key Focus Points for the Week:
Strength + Olympic Lifting Progressions:
- Deficit Split Squat + Strict Press (Monday): Building unilateral strength, stability, and overhead pressing capacity.
- Deadlift Wave Loading (Wednesday): Structuring heavy pulling progressions into strong singles above 90%.
- Snatch EMOM (Thursday): Focused exposure to high-percentage snatch efforts, blending technical refinement with fatigue management.
- Back Squat EMOM (Friday): Sprint-style heavy singles to reinforce squat confidence and positional integrity.
Conditioning Themes:
- Muscular Stamina + Fast Transitions (Monday): Fast, sustainable AMRAP focused on quick rounds and movement integrity.
- Aerobic Threshold + Power Output (Tuesday): Long-set repeatability blending row, run, and double under
- Sprint AMRAPs (Wednesday): Mixing barbell, gymnastics, and box work in tight, aggressive windows.
- High-Skill Benchmark (Thursday): Classic “Amanda” retest with a focus on technical movement and stamina.
- Structured Midline Conditioning (Friday): EMOM-style grit work with strong accessory carry work to close the week.
Weekend Training Focus:
- Saturday: Partner-based strict gymnastics stamina and rowing capacity challenge.
- Sunday: Classic aerobic durability test pairing running, wall balls, and handstand walk stamina.
Reminder Easter Monday is a 7:30am class only
