Strength week 7 deload
Monday 8/17/26
Welcome to deload week! After several weeks of building strength and pushing intensity, this week is about giving the body a chance to recover and absorb the work we've been doing. We'll still train and move every day, but expect lighter loads, lower intensity, and plenty of quality movement. The goal is to finish the week feeling refreshed and ready for what's next.
And we are kicking deload week off with 'Get Smart,' four rounds of rowing, double unders, and Echo Bike work at an RPE 6–7. The 9-minute clock gives us plenty of built-in recovery so we can keep the effort smooth and consistent without needing to sprint. Keep the row controlled, stay relaxed on the double unders, and find a steady pace on the bike. Round 4 should look and feel a lot like Round 1!A. ‘get smart’ -
Every 9 Minutes x 4 Sets:
- 500m Row
- 60 Double Unders
- 24/18 Calorie Echo Bike
@ RPE 6-7
TUESDAY 8/18/26
A. Strength / Accessories -
3 Sets Of:
- Single Arm DB Row x 8-10 Reps / Side @ 21X2
- Strict Bar Dips x 5-8 Reps
- Band Pull Apart x 15 Reps
B. ‘Ocean's 8’ -
EMOM 10:
- 3 Hang Power Clean 135/95#
- 3 Push Jerk 135/95#
- 5 TTB
Today continues our deload week, we'll start with a simple upper-body accessory circuit of single-arm DB rows, strict bar dips, and band pull-aparts. The slower tempo and controlled reps allow us to build strength and reinforce good positions.
Up next we have a fun 10-minute EMOM combining low rep barbell cycling with gymnastics. The barbell should feel light enough to move through all six reps unbroken before transitioning to a quick set of TTB. Keep the effort controlled, transitions smooth, and leave yourself plenty of time each minute to breathe and reset. Remember, it's deload week, so quality and consistency come before intensity!WEDNESDAY 8/19/26
A. Back Squat -
3 Sets Of:
- 10 Reps @ 50-55% of 5RM
*Rest 2 Minutes between sets
B. ‘Interstellar’ -
AMRAP 15:
- 10/8 Calories Machine Of Choice
- 10 Push-Ups
- 10 DB Box Step-ups 24/20" 50/35#
Today we have some light Back Squats, we'll complete three sets of 10 at 50–55% of our 5RM, giving us an opportunity to maintain the squat pattern and reinforce strong positions without taxing our CNS. These sets should feel smooth and controlled, leaving plenty of reps in the tank.
We'll then move into 'Interstellar,' a steady 15-minute AMRAP of machine calories, push-ups, and DB box step-ups. The goal is continuous movement at an RPE 6–7, not racing for rounds. Keep the machine controlled, stay well away from failure on the push-ups, and find a smooth rhythm on the step-ups. Aim for a pace you could confidently maintain beyond the 15-minute mark!thurSDAY 8/20/26
A. HS Skills + Play -
4 Sets Of:
- Dual DB Overhead Hold x 20-30 Seconds
- Wall Facing HS Shoulder Tap x 8-12 Alternating Reps
- HSW x 25'
*Rest as needed throughout
B. ‘The Devil Wears Prada’ -
8 RFT:
- 200m Run
- 7 BBJO 24/20"
Today starts with some handstand skill + play, using low reps and plenty of rest to focus on great positions rather than rushing. We'll start with a dual DB overhead hold to practice a strong, stacked position before taking that same idea upside down with wall-facing shoulder taps and handstand walking. Take your time, play with the skills, and make quality the priority.
We'll then move into 'The Devil Wears Prada,' eight rounds of running and burpee box jump overs. Keep our deload-week intention in mind and settle into a smooth RPE 6–7 effort from the start. Find a sustainable pace on the runs, stay steady through the BBJO, and aim to make Round 8 look just as controlled as Round 1.FriDAY 8/21/26
A. Snatch Complex -
Every 90 Seconds x 8 Sets:
- 1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 50-60% of 1RM
B. ‘Love & Other Drugs’ -
3 Sets Of:
- 100' Sled Push
- 100' Dual KB Farmer's Carry
- 100' Sandbag Carry
- 30-45 Second Side Plank / Side
*Rest as needed
We’re wrapping up deload week with a focus on quality snatch work and general strength. We’ll start with a light snatch complex at 50–60%, giving athletes the opportunity to work on strong positions, speed under the bar, and consistency without the pressure of heavy loading. The goal today is to use lighter weight to dial in technique.
We’ll finish with some strongman accessories; three sets of sled pushes, farmer’s carries, sandbag carries, and side planks. This combination gives us some simple, effective strength work for the legs, grip, and midline without turning it into another conditioning piece. Take your time, rest as needed, and focus on strong positions throughout. SATURDAY 8/22/26
8 & 9AM Partner WOD -
A. ’The Princess Diaries’ -
Teams of 3
AMRAP 32:
- 40/30 Cal Echo Bike
- 30 American KBS 53/35#
- 30 Burpees
- 30 Wallballs 20/14#
10am olympic weightlifting
A. Clean + Jerk -
EMOM 20:
- 1+1 @ 50-55% of 1RM
B. Accessories -
3 Sets Of:
- Barbell RDL x 8-10 Reps
- Box Jump x 8 Reps
- Half Kneeling Single Arm KB Bottoms Up Press x 8/Side
C. Core Cool Down -
3 Sets Of:
- Band Pallof Press + Rotation x 10 Reps / Side
- Deadbug x 20 Alternating Reps
Today’s Olympic Weightlifting class keeps with our deload-week focus, prioritizing quality movement and recovery over heavy loading. We’ll start with 20 minutes of Clean + Jerks at 50–55%, giving athletes plenty of opportunities to practice consistent positions, speed under the bar, and confident footwork. The goal is simple: make all 20 reps look and feel as similar as possible.
We’ll follow with accessory work focused on the posterior chain, explosiveness, and overhead stability. Barbell RDLs build hamstring strength, box jumps keep us moving fast and explosively, and bottoms-up KB presses challenge shoulder stability and control without needing heavy loads.
We’ll finish with Pallof presses and dead bugs for some controlled core work.SunDAY 8/23/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new! FEAST ON LIFE!!
