build week 8
Monday 6/29/26
This week is Test Week! Throughout the week we'll have the opportunity to see the progress we've made over the past training cycle by testing a few key lifts. We'll kick things off today with the deadlift, build to a 3RM bench press on Friday, and finish the week with a heavy clean in Saturday's Olympic lifting class.
Today we are building to a heavy, confident set of three in the deadlift. The goal isn't to force a lifetime PR, but to find the heaviest weight you can move with strong technique and confidence. Remember, progress isn't measured only by the number on the bar. Moving a weight that once felt challenging with better positioning, greater control, and more confidence is a PR worth celebrating! 🎉
We'll finish the day with a simple accessory circuit focused on explosive power, core stability, and carrying strength. Plus, we have two new sleds, so it only felt right to put them to good use! Move with quality, rest as needed between rounds, and enjoy the work.
A. Deadlift -
In 15-20 Minutes..
- Build to a heavy 3
*Build to what feels like a heavy, confident triple for today.
B.’Charmander’ -
3 Sets Of:
- Box Jump x 10 Reps 24/20"
- Sled Push x 100'
- Single Arm KB Front Rack Carry x 100' / Side
- Forearm Plank x 60 Seconds
*Rest as needed
TUESDAY 6/30/26
A. Skill Session -
15-20 Minutes of Coach led Pull-up Review
B. ‘Pikachu’ -
Every 5 Minutes x 5 Sets:
- 15/12 Calorie Echo Bike
- 12 Burpees
- 9 Pull-ups
*rest remaining time
Today's class begins with a dedicated gymnastics skill session focused on pull-ups. Whether you're working toward your first kipping pull-up, refining your butterfly pull-up, or somewhere in between, the goal is to improve your understanding of the movement. We'll slow things down, review the fundamentals, and spend time dialing in better positions, timing, and efficiency. Even the most experienced athletes benefit from revisiting the basics! 🤸
We'll then put those skills into practice in "Pikachu," a five-round interval combining the Echo Bike, burpees, and pull-ups. The goal is to finish each round with time to recover before the next interval begins. Rather than sprinting the first round, aim for consistent pacing and, if possible, negative splits—finishing your final rounds as fast or faster than your first.
WEDNESDAY 7/1/26
A. Clean + Split Jerk -
Every 90 Seconds x 8 Sets:
- Clean Pull + Hang Clean + Split Jerk *start ~ 50% and build to 70%
B. ‘Jigglypuff’-
AMRAP 15:
Alternating Complete Rounds with a partner
- 5 Hang Power Clean 95/65#
- 5 S2OH 95/65#
- 5 Wallballs 20/14#
We are hitting some light to moderate clean + jerks today. each set should feel smooth, you should be moving the bar with confidence. Working between 50-70% allows us to reinforce great positions, improve timing, and develop consistency without the distraction of heavy loading. Treat every rep as an opportunity to sharpen your technique and move with purpose.
We'll then put those skills into practice in a fun partner AMRAP featuring hang power cleans, shoulder-to-overhead, and wall balls. You'll alternate complete rounds with your partner, giving you time to recover while they work. The goal is to maintain smooth, consistent pacing from start to finish. Move with quality, cheer for your partner, and use the rest between rounds to recover so you can attack each effort with confidence. 👯
thurSDAY 7/2/26
A. Anderson Front Squat -
Every 2 Minutes x 8 Sets:
- 3 Reps @ 50-60% of 1RM
B. ACCESSORIES -
3 Sets Of:
- Sandbag Carry x 100'
- Single Leg Ball Slam x 6-8 Reps / Side
- Pallof Press Side Step x 30 Seconds / side
Anderson squats help build strength and confidence in the bottom of the squat. every rep starts from a dead stop on the safety pins; By removing the stretch reflex, this variation teaches us to create tension, stay strong in the front rack, and produce force out of the most challenging part of the squat. Keep the load light to moderate and focus on making every rep look identical.
We'll finish with an accessory circuit designed to improve the qualities that carry over to nearly every lift we do. Sandbag carries will challenge your posture and trunk stability, single-leg med ball slams will develop balance and athletic power, and Pallof press side steps will strengthen your core's ability to resist rotation.
FriDAY 7/3/26
A. Bench Press -
In 15 Minutes..
- Build to a 3RM
B.‘Snorlax’ -
5 Sets Of:
2 Min on, 2 Min Off:
- 24/18 Calorie Row
*remaining time HSW
Today we'll retest our 3RM Bench Press! 💪 Over the past seven weeks we've progressively built pressing strength, and today is your opportunity to see that hard work pay off. Build to a heavy, confident triple that reflects how you're feeling today. Be sure to pair up with your Friday bench crew to hype-up and spot each other!!
We'll finish with intervals of rowing and handstand walk practice. Each interval begins with a hard effort on the rower before transitioning into skill work while your heart rate is elevated. The goal is to push the pace on the row, recover quickly, and use the remaining time to practice handstand movement. Whether you're walking across the floor or working on a scaled progression, focus on improving your body positions, staying active through the shoulders, and building confidence while inverted.
SATURDAY 7/4/26
8 & 9AM Partner WOD -
’Mew’ -
Teams of 3:
- 150 Calories Machine Of Choice
- 150 TTB
- 150 DB Box Step-Ups 50/35# 20”
- 150 DB Snatches 50/35#
- 150 Burpees
*Only one partner working at a time, partitioned however!
10am olympic weightlifting
A. Clean -
Every 3 Minutes x 6 Sets:
- 1 Rep
*start moderate to heavy and build to a heavy single
B.EMOM 10 -
- 1 Clean @ 65-70% of Heavy Single
C. Accessories -
3 Sets Of:
- GHDSU x 10-15 Reps
- Dual KB Farmer Carry x 200'
- Single Leg Box Step Down Negative x 5 Reps / side @ 41X1
Today we'll finish the cycle by building to a heavy clean. Over the past several weeks we've spent time improving our clean technique, positions, and confidence. Today is your opportunity to put that work together and build to a heavy, technically sound single. Focus on making smart jumps, staying patient, and letting great movement guide how heavy you go.
After finding today's heavy lift, we'll strip the bar back and complete 10 singles at 65-70% to reinforce speed, consistency, and quality movement. We'll finish with accessories focused on trunk strength, grip, and single-leg stability to support long-term Olympic lifting success. Leave today feeling confident in your technique and excited for the next training cycle!
SunDAY 7/5/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
