Strength & Weightlifting
Focus: Technical Barbell Conditioning + Strict Pressing Volume
We’re alternating between upper-body pressing and Olympic lifting technique across the week. Front squat and snatch work progress toward high-quality singles while bench and strict press sets target volume control and repeatable strength.
- Monday: Clean & Jerk Volume under fatigue
- Tuesday: Front Squat Progression (70–90%)
- Wednesday: Strict Press Volume
- Friday: Squat Snatch Ladder
- Sunday: Bench Press Volume (70–80%)
Gymnastics
Focus: Strict Pressing, Hanging Volume, and Wall Walk Control
Midline endurance, hanging stamina, and handstand control all get tested this week. Movements like wall walks, chest-to-bar pull-ups, toes to bar, and strict push-up variants offer multiple levels of progression.
- Tuesday: Toes to Bar, Overhead Lunge Control
- Wednesday: Push-Up Volume Under Fatigue
- Friday: Chest to Bar Pull-Up Ladder
- Saturday: Wall Walks + Midline Volume
Conditioning
Focus: Barbell Cycling + Aerobic Grind + Mixed Modal Partner Work
Workouts this week balance classic benchmark pacing tests with team-based intervals and escalating volume challenges. Sessions like “Iron Lung,” “Only Diesel,” and “Balls to the Wall” push athletes to maintain aerobic control while managing movement quality under fatigue.
- Monday: Barbell Grinder (C&J + Running)
- Tuesday: AMRAP with interference and core fatigue
- Wednesday: Push/Pull + Jump Rope Couplet
- Thursday: Run into Max Effort Machine Sprint (Echo/Row)
- Friday: Fibonacci AMRAP (Snatch + Pull-Up Volume)
- Saturday: Individual Workout w/ Transitions
- Sunday: Long Run + Wall Ball Benchmark Test
