Weekly Training Overview – August 4th – August 10th
This week marks our official test week for the Achilles Cycle, and the structure reflects that shift in focus. We’re centering the week around key benchmark efforts: the 1RM Clean & Jerk, 1RM Front Squat, 1RM Snatch, and the classic triplet benchmark “Helena.” While testing is the priority, we’ve also layered in a balanced mix of aerobic grinders, interval-style workouts, and strength-based EMOMs to keep the week fun, varied, and supportive of peak performance. Every piece is placed with intention to give athletes the best opportunity to move well, lift heavy, and show off the work they’ve put in this cycle.
Daily Focus & Workout Highlights
- Monday – August 4
1RM Clean & Jerk + 1RM Front Squat
Stimulus: Max Load / CNS Demand
Focus: Barbell mechanics, posture, and top-end strength
Optional lower-body accessory circuit to reinforce squat integrity. - Tuesday – August 5
“Samsonite… I Was Way Off!” (2 x 10:00 Intervals) + Pulling Benchmark
Stimulus: Aerobic grind / Upper-body fatigue
Focus: Rowing, burpees, and KB swing consistency + strict pulling capacity
Accessory work targets lats, biceps, and posterior chain pull strength. - Wednesday – August 6
“He Must Work Out” (Strength-Endurance Circuit)
Stimulus: Controlled strength + midline fatigue
Focus: Sumo Deadlift, Strict Press, DB Step-Ups, GHDs in a rotating quality format
Finish with Sorenson and Z-Press core stability superset. - Thursday – August 7
“Mutt Cutts” (10 x 3:00 Intervals)
Stimulus: Repeatable stamina
Focus: Movement consistency across Echo Bike, Wall Balls, DU, and Wall Walks
Optional accessory finisher targets posterior chain and isometric stamina. - Friday – August 8
1RM Snatch + “Helena” Benchmark
Stimulus: High-skill conditioning / Grip & Pulling Endurance
Focus: Running, Bar Muscle-Ups, DB Snatches — manage pace and transitions
Accessory circuit develops structural strength and midline stability. - Saturday – August 9
“Harry and Lloyd” Individual AMRAP + 1RM Power Clean
Stimulus: Team pacing / Moderate barbell cycling
Focus: Efficient transitions and grip management under shared volume
Finish with mobility and core-control work.
Sunday – August 10
3RM Bench Press + “The Shaggin’ Wagon” (10:00 AMRAP)
Stimulus: Upper-body stamina / Push-Pull interference
Focus: DB Push Press + Renegade Rows with steady pacing
Accessory work supports hypertrophy and muscular endurance.
