Strength week 3
Monday 7/20/26
Today's session is all about building overhead strength and refining Olympic lifting technique. We'll begin with the seated strict press, building to a heavy set of five. Removing the legs and back support places a greater demand on the shoulders, triceps, and trunk, helping develop the strict pressing strength and stability that carries over to jerks, handstand push-ups, and overhead control.
We'll then shift our focus to the clean and jerk. Using a light, technical load, you'll complete repeated singles of the power clean and split jerk, resetting between each rep to ensure every lift starts from a perfect setup. I know many of us love to lift heavy, but that's not the goal today! This session is about building consistency, reinforcing efficient movement patterns, and sharpening the technical details that will make us stronger, more confident lifters in the long run.A. Seated strict press -
Every 3 Minutes x 5 Sets:
- 5 Reps
*Build to a heavy 5
B. ‘Chance’ -
Power Clean + Split Jerk
Every 90 Seconds x 8 Sets:
- 1.1.1 @ 60%
TUESDAY 7/21/26
A. Accessories -
3 Sets Of:
- Chin Over Bar Hold x 10 Seconds
- Ring Row x 8 Reps
- Hollow Rock x 10 Reps
- Negative Box Step-Down x 5 Reps / Side @ 3 Second Negative
B. ‘ Shadow’ -
AMRAP 12:
- 15/12 Calories Machine of Choice
- 9 C2B Pull-Ups
- 6 Box Jump Overs 24/20"
Today's session begins with accessory work designed to build the strength and control that support great gymnastics. We'll focus on grip strength, pulling mechanics, midline stability, and single-leg control before transitioning into the workout. While these movements may seem simple, they're an important part of developing stronger, more efficient athletes and will prime you for the demands of today's AMRAP.
In 'Shadow', you'll put those skills to work with a fast-paced combination of cardio, chest-to-bar pull-ups, and box jump overs. The goal is to maintain a steady pace while executing high-quality gymnastics under fatigue. Stay disciplined on the machine, manage your chest-to-bar pull-ups with smart sets, and keep your transitions smooth. Consistency will outperform sprints over the course of 12 minutes!
WEDNESDAY 7/22/26
A. Back Squat -
Every 4 Minutes x 3 Sets:
- 3 Reps @ 85-90% of 5RM
b. ‘Sassy’ -
3 RFT:
- 400m Run
- 50' Dual KB Front Rack Walking Lunge 53/35#
- 10 SHSPU
Heavy back squats are on the menu today. We'll kick things off with three challenging sets of three reps, focusing on moving quality weight with excellent technique. Stay patient between reps, brace hard before every rep, and prioritize strong positions.
Todays MetCon combines running, front rack walking lunges, and handstand push-ups to challenge your engine, midline stability, and shoulder endurance. Expect your legs to feel taxed from the squats, so stay patient on the run, keep the kettlebells secure in the front rack, and approach the handstand push-ups with smart, manageable sets. The goal is to stay consistent from the first round to the last.
thurSDAY 7/23/26
A. ‘Peter’ -
EMOM 30:
Minute 1 - 15/12 Calorie Echo Bike
Minute 2 - 1 Power Snatch + 1 Hang Snatch + 1 OHS
Minute 3 - Rest
*start light and build as you see fit
Today in 'Peter,' you'll alternate between calories on the Echo Bike and a snatch complex, followed by a full minute of rest. The bike elevates your heart rate, challenging you to execute a technical complex while slightly fatigued, while the built-in recovery ensures every set is performed with intention.
The barbell should start light, with the weight gradually increasing each round. Use the early sets to dial in your technique, build confidence in the complex, and establish consistent movement patterns that will carry over as the bar begins to feel more challenging. Focus on keeping the bar close, moving with speed, and finishing each rep in a strong, stable overhead position.
FriDAY 7/24/26
A. Accessories -
3 Sets Of:
- Ring Support Hold x 20-30 Seconds
- Single Arm DB Row x 8 Reps / Side
Right into...
3 Sets Of:
- Strict TTB x 6-8 Reps
- Ring Dip x 6-8 Reps
B. ‘Hope’ -
Every 90 Seconds x 8 Sets:
- 25 Double Unders
- 25' HSW
*score is slowest time
Today's session is all about building stronger gymnasts. We'll begin with accessory work focused on shoulder stability, upper back strength, strict pulling and pressing, and midline control. These foundational movements are what make advanced gymnastics skills more efficient and resilient over time, so approach each rep with intention and excellent technique.
We'll then put those skills into practice in 'Hope.' Every 90 seconds you'll complete double unders and a handstand walk, with your **slowest round** serving as your score. Rather than chasing one fast interval, the goal is to move with consistency across all eight sets. Stay relaxed on the rope, maintain active shoulders while inverted, and use the built-in recovery to reset before attacking the next round.SATURDAY 7/25/26
8 & 9AM Partner WOD -
A. Back Squat -
Every 3 Minutes x 5 Sets:
- 5 Reps @ 70-75% of 5RM
B. ’Jamie’ -
10 Rounds With A Partner (5 Each)
- 10 Deadlifts 185/125#
- 10 Burpees Over Barbell
10am olympic weightlifting
A. TALL Jerk -
Every 90 Seconds x 4 Sets:
- 3 Reps
*build as able
B. Split Jerk-
EMOM 10:
- 1 Rep @ 65-70% with Pause in Catch
C. Back Squat -
Every 3-4 Minutes x 5 Sets:
- 5 Reps @ 70-75% of 5RM
Today's Olympic lifting session is centered around becoming more efficient and confident with the jerk. We'll begin with tall jerks to improve footwork, speed under the bar, and a strong receiving position. From there, we'll transition into split jerks with a brief pause in the catch, reinforcing balance, stability, and consistency overhead before recovering.
We'll finish with back squats at moderate volume and intensity. The goal is to continue developing lower body strength while practicing quality movement under load. Focus on bracing, staying balanced through the entire foot, and making every rep look the same. This should feel like productive strength work, leaving you challenged but with a few solid reps still in the tank.SunDAY 7/26/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
