Key Focus Points for the Week:
Strength + Olympic Lifting Progressions:
- Clean Complex (Monday): Power and Speed Development, Refining and Honing in Positions
- Strength Superset (Tuesday): Bench Press @ Moderate Loads and Carries to build the upper body strength while allowing optimal recovery.
- Strength Superset (Thursday): Deadlift and Strict Press Primer session for next week’s tests.
- Overhead Squat (Friday): Challenging positional strength and stability over max loading.
- 3RM Power Snatch (Sunday): Fun test for a Sunday session where we can dial in positions and have a great finish to the week.
Conditioning Themes:
- Anaerobic Power and Barbell Cycling (Monday): Fast, sustainable intervals focused on quick rounds, movement integrity and barbell cycling.
- Upper Body Density (Tuesday): Short challenging workout centered around upper body muscular endurance.
- Murph Prep (Wednesday): Long Muscular Endurance Workout and Aerobic Capacity Development.
- Quick Couplet (Thursday): Push + Pull is the name of the game today as we tackle Sumo Deadlift High Pulls and Wall Facing Handstand Push-Ups
- Short Rest Interval Style Triplet (Friday): Complementary movements and Grip Fatigue will be the focus of the day.
Weekend Training Focus:
- Saturday: Long Partner Chipper Today with a fun mix of Running, Wall Balls, Machines and Rope Climbs.
- Sunday: Finishing off the week with a high power couplet of Power Snatch and Box Jumps!
