Medusa Week 5 Highlights
Strength & Weightlifting Progressions:
- Monday: Clean & Jerk Complex – Full barbell path development to a max for the day
- Tuesday: Weighted Pull-Ups – Max strength in gymnastics pulling
- Thursday: Push Press + Front Squat Alternating EMOM – Upper and Lower Body Strength Test
- Sunday: Accessory Finisher – Posterior chain, midline, and overhead control
Conditioning Focus:
- Monday: “Morpheus” – EMOM with heavy Clean & Jerks and machine output
- Tuesday: “Trinity” – Pacing and stamina through mixed-modal pressing and gymnastics
- Wednesday: “Sentinel Storm” – Repeat effort AMRAPs testing aerobic capacity and barbell cycling
- Thursday: “Walking on the Walls” – Re-test of chipper-style sprint with gymnastics and explosive movements
- Friday: “The Oracle” – Benchmark-style couplet emphasizing pulling and hinging at intensity
- Saturday: “Zion Uprising” – Partner waterfall format with consistent aerobic effort and bodyweight stamina
- Sunday: “Residual Self-Image” – Max effort aerobic intervals with lower body fatigue and posture challenge
