| Day | Focus | Strength / Skill | Conditioning |
| Mon | Snatch exposure + transitions under fatigue | Power Snatch (cluster singles @ 70%+) | PRVN Cyclical – 12:00 AMRAP (WW / TTB / DB snatch) |
| Tue | Unilateral strength + squat transfer + support | Back Rack Reverse Lunges | Force Transfer (squat/jump + DB bench/support)Back Squats 70-85% |
| Wed | Aerobic + gymnastics stamina (two-interval test) | Kipping Pull-Up / Butterfly Skills and Progressions | Split Decision – Run + pull-ups / Bike + burpees |
| Thu | Aerobic fatigue into heavy barbell exposure | Specific Barbell Prep and Coaching Points | Under Pressure – Row + power clean singles (60–90–50%) |
| Fri | Pressing strength + shoulder stamina density | Push Press (70–85%) | Vertical Integration – 12:00 density (HSPU/OH lunge/sit-up) |
| Sat | Team aerobic conditioning + grip/legs stamina | — | Team of 3 grinder (carry / wall balls / BBJO) |
| Sun | Bench strength + upper-body balance/pump | Bench Press (70–85%) + pulling/arm big set | — |
Programming 26-1st
MONDAY AUS DAY 7:30am class Only + 24/7 Open gym Day Focus of the Day Strength / Skill Conditioning Optional Accessories Mon Odd-object cycling mechanics + run/burpee composure DB/KB Hang
January 24, 2026
