Build Week 1
Monday 5/11/26
Happy Monday Team! This week kicks off our next cycle — BUILD!
Each Monday we will see a clear progression of the deadlift with the intent to build to a 1RM at the end of 8 weeks. Throughout the week you can expect to see additional posterior chain and core work that will support heavy deadlifts as the cycle progresses.
Today we have deficit deadlifts. These increase the range of motion we are pulling from and put an emphasis on the initial leg drive portion of the lift, building strength out of the bottom of the lift. Focus on creating a strong brace and pushing through your feet each rep.
After that we have a mix of lower body and core accessories — Bulgarian split squats for unilateral strength, glute ham raises for hamstring development, and front rack carries straight into a forearm plank for midline strength and stability.
A. Deficit Deadlift -
Every 3 Minutes x 5 Sets:
- 6 Reps @ 55-65%
B. Lower Body Accessories -
3 Sets Of:
- Bulgarian Split Squat x 10 Reps / Side
- Glute Ham Raise x 6-8 Reps
B. Core Accessories -
3 Sets Of:
- Dual KB Front Rack Carry x 100' right into...
- Forearm Plank x 30 Seconds
Tuesday 5/12/26
A. 4 Sets -
- Ring Dip x 3-5 Reps
- Single Arm DB Row x 8 Reps / Side
- Half Kneeling Pallof Press + Rotation x 8 / Side
B. ‘Cool For The Summer’ -
Every 30 Seconds x 15 Minutes (10 Sets):
1 - 2-4 Strict Pull-Ups
2 - 10 Push-Ups
3 - 6/4 Calorie Echo Bike
On Tuesdays throughout this cycle you can expect to see gymnastics and accessory work that supports our other main lift, the bench press. Fridays will be our heavier bench progressions, while Tuesdays focus on pressing movements that naturally carry over to the bench — think gymnastics and speed work. These sessions will always be paired with pulling movements to keep things balanced and our shoulders healthy and happy.
Part A today is a circuit of ring dips for tricep strength and shoulder stability, single arm DB rows for unilateral pulling strength, and half kneeling Pallof press and rotations for anti-rotational core work. Three movements, four sets, covering push, pull, and core.
Part B is Murph prep, every 30 seconds you'll rotate through strict pull-ups, push-ups, and Echo Bike calories for 15 minutes. The built-in transition time is intentional, use it to reset and make every rep count! The goal here isn't to survive, it's to accumulate quality volume across all 30 intervals. Same standards in round 10 as round 1.
Wednesday 5/13/26
A. ‘Cruel Summer’ -
Every 10 Minutes x 4 Sets:
- 800m Run - 750m Row
Wednesdays in May are all about monostructural conditioning (running, rowing, biking) longer efforts with a focus on pacing and building your aerobic base. As we move into June you'll start to see that shift toward more mixed modal conditioning pieces, but the goal stays the same: get comfortable with longer efforts and get more confident in your ability to pace a workout from start to finish. Both months are building the same engine, just in different ways.
Today is simple but not easy, 4 sets of an 800m run straight into a 750m row, with a 10 minute clock to work with. That gives you roughly 7–8 minutes of work and 2–3 minutes of rest before you go again.
The goal is consistency. Your split in set 4 should look like your split in set 1. That means set 1 cannot be a max effort — go out at a pace you know you can hold, note your times after the first set, and lock in. If you negative split across the four rounds even better!
This is great prep for our retest of Jerry at the end of this month!
Thursday 5/14/26
A. Hang Power Clean -
Every 3 Minutes x 5 Sets:
- 5 Reps
B. Deadlift -
EMOM 8:
- 3 Reps @ 50-55%
C. Accessories -
3 Sets Of:
- Tall Box Jump x 5 Reps
- Banded GHD Reverse Hyper x 15-20 Reps
- Copenhagen Plank x 20 Seconds / Side
Thursdays this cycle are dedicated to clean positions and posterior chain work, two things that feed directly into a stronger deadlift. You can expect to see a similar structure each week: clean work to open, speed work as a secondary lift (deadlifts or squats), followed by accessories that support both the clean and the deadlift.
Today’s sessions starts with Hang Power Cleans, building to a heavy 5 across 5 sets. The hang position removes the floor pull and forces you to load the hips and be explosive through the finish. This is not fast cycling today. Bring the bar down, stand tall, reset to the hang position above the knee, and go again. We are hammering positions today!
Part B is speed deadlifts on an EMOM clock. 3 reps every minute for 8 minutes at 50–55%. The light load is intentional. We are training bar speed and a consistent setup, not grinding through heavy pulls. Same brace, same pull, same finish every minute. If it feels too easy, you're probably doing it right!!
Part C is our accessories:
Tall box jumps for explosiveness
Banded GHD reverse hypers for posterior chain health and recovery
Copenhagen planks for adductor and hip strength
Friday 5/15/26
A. Bench Press -
In 12-15 Minutes..
- Build to a heavy 3 reps
B. ‘ Feels Like Summer’ -
3 RFT:
- 20 Thrusters 95/65#
- 15 TTB
- 10 Burpees Over Barbell
Fridays this cycle are our bench press progression days. Today is week one, which means today we establish our baseline. The number you hit today drives your percentage work for the next 8 weeks so be sure to log your weight — we retest a 3RM at the end of the cycle!
After the bench we have ‘Feels Like Summer’ — 3 rounds for time of 20 thrusters, 15 toes to bar, and 10 burpees over the bar. This one requires smart pacing! The thrusters add up fast so don't be afraid to break them up early in order to keep moving and save energy for the toes to bar and burpees. Find a quick sustainable rep scheme on the toes to bar and keep moving. Believe it or not, the burpees are your reset — find a steady pace that allows you to breathe through your reps. The third round is where we test our limits today, not the first!
Saturday 5/16/26
8 & 9AM PARTNER WOD
‘7 Summers’ -
For Time With a Partner...
- 1 Mile Run (together)
- 100 American KBS 53/35#
- 100 Calorie Row
- 100 American KBS 53/35#
- 1 Mile Run (together)
10 AM OLYMPIC WEIGHTLIFTING
A. Clean Complex -
Every 90 Seconds x 4 Sets:
- 1 Hang Power Clean + 1 Low Hang Power Clean + 1 Front Squat @ 60-65%
Every 90 Seconds x 4 Sets:
- 1 Hang Power Clean + 1 Low Hang Clean + 1 Front Squat @ 65-70%
B. Front Squat -
EMOM 7:
- 2 Reps @ 60% of 1RM
C. Accessories -
3 Sets Of:
- Ring Row x 6-8 Reps @ 21X2
- Weighted GHD Hip Extension x 12-15 Reps
- Copenhagen Plank x 20 Seconds / Side
Today we have 8 sets of a clean complex for broken into two blocks. The first 4 sets pair a hang power clean, low hang power clean, and front squat. The second 4 sets swap the low hang power clean for a full low hang clean (meaning you'll catch in a squat). The two pull positions train different demands: the hang loads the hips, the low hang demands patience over the bar and leg drive out of the bottom. The front squat at the end of each complex reinforces a strong catch position (elbows up, midline engaged, feet planted).
Part B is speed front squats building off of last week’s. Slightly heavier and one less rep each set. Elbows high, chest up, stand FAST.
Part C is accessories —
Tempo ring rows for upper back strength
Weighted GHD hip extensions for posterior chain development
Copenhagen planks for hip and adductor stability
Sunday 5/17/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong