Build Week 2
Monday 5/18/26
What's up Feast Fam! We are heading into week 2 of this 8 week cycle: BUILD. This Monday we are progressing from last week. We are starting with a clean complex to focus on positions and technique. We are dialing in explosive hip extension with the hang clean and reinforcing a strong catch position by following up with a front squat. Weight should allow reps to feel crisp today.
After that we have the deficit deadlifts that we saw last week but 5% heavier. These will not only increase our pulling strength from the floor in a way that carries over into our olympic lifts, but also challenge our range of motion — we want to be strong in all ranges! If you feel confident, pull each rep from a dead stop to practice having a strong set up and leg drive each rep. These should feel heavy, but strong!
Lastly, we have 3 sets of accessories to tie this session together:
Pendlay rows to build pulling strength
Cyclist squats to train the quads and keep our knees happy
Forearm planks to reinforce midline bracing
Today is a total strength day — if done correctly you should still leave the gym sweating and feeling like you worked hard!
A. Clean Complex -
Every 90 Seconds x 8 Sets:
- 1 Clean Pull + 1 Hang Clean + 1 Front Squat @ 55-65%
B. Deficit Deadlift -
Every 3 Minutes x 5 Sets:
- 5 Reps @ 60-70%
C. Accessories -
3 Sets Of:
- Pendlay Row x 8–10 Reps
- Cyclist DB Goblet Squat x 8-10 Reps
- Forearm Plank x 30-45 Seconds
Tuesday 5/19/26
A. Accessories -
4 Sets Of:
- DB Z Press x 10-12 Reps
- Wall Facing HS Hold x 30 Seconds
- Hollow Rock x 10 Reps
B. ‘Prosciutto’ -
AMRAP 14:
From 0:00-7:00
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
From 7:00-14:00
- 5 TTB
- 7 Burpees
- 10 Bodyweight Box Step-Ups 20"
This Tuesday kicks off with some overhead pressing, HS holds, and hollow rocks, this trio is designed to build our base for SHSPU. The Z Press forces us to press in a stacked position from hip to shoulder and takes the legs out of the lift, building raw pressing strength. The HS hold builds lockout strength, dials in our gymnastics positions, and builds our inverted confidence. The hollow rock builds midline stamina that will transfer over into all of our gymnastics work.
After that we have 'Prosciutto,' an AMRAP to get us ready for Murph this Saturday. This is 14 minutes split into two 7-minute sections — the first is to feel out 'Cindy,' which is how most athletes will attack Murph. Plan to break things up like you will on Saturday to dial in the rhythm; think unbroken pull-ups, 4-3-3 push-ups, and quick but steady air squats. After 7 minutes we will switch to TTB, burpees, and box step-ups to keep things fun and avoid overtaxing muscle groups before Saturday. The goal is consistent movement for all 14 minutes!
Wednesday 5/20/26
A. ‘Pancetta’ -
Every 7 Minutes x 5 Sets:
- 15/12 Calorie Echo Bike
- 50 Double Unders
- 500m Row
GOAL: Same finish time across all 5 sets or a negative split (getting faster each set — think 1-3 seconds faster per set, not big jumps).
We are continuing our focus on building aerobic capacity through threshold interval training. Each set should feel as fast as you can go WITHOUT slowing down across all 5 sets. The echo bike should be a comfortable pace that allows you to transition right into a set of double unders. If you cannot consistently hit 50 unbroken, plan to perform a set of 30 then 20. From there, get right to the rower and start at a controlled pace — the goal is to ramp up throughout your 500m. So if your average pace is 2:00/500m, start closer to 2:05, find 2:00 in the middle, and finish around 1:55. This workout will also help us practice finding a groove on the rower while fatigued, which will directly carry over into our upcoming Jerry retest!
Thursday 5/21/26
A. Hang Power Clean -
Every 3 Minutes x 5 Sets:
- 3 Reps
B. Deadlift -
EMOM 8:
- 2 Reps @ 55-60%
C. Accessories -
3 Sets Of:
- Tall Box Jump x 5 Reps
- Glute Ham Raise x 6-8 Reps
- Ring Face Pull x 10-12 Reps
Boring builds!! Similar to last week, we are building to a heavy set of hang power cleans and performing speed deadlifts. We are stacking similar sessions week to week to dial in positions, build strength, and build confidence in these lifts. It may feel repetitive, but this is when gains are made. This week we should start our first set of hang power cleans at a moderate to heavy weight and plan to build each set until we find a heavy 3 reps. We want each set to require focus and feel like work today!
Our speed deadlifts are slightly heavier than last week but with the same goal — stand up with power! Think fast and strong! Pull each rep from a dead stop and focus on increasing speed from 0 to 100 once the bar breaks the floor. This recruits more muscles and teaches them to produce force quickly, which increases strength and helps us push past sticking points without the higher demand on our CNS that comes with a heavier barbell.
Part C is our accessories:
Tall box jumps for explosiveness
Glute ham raises for strong hamstrings
Ring face pulls for upper back strength and happy shoulders
Friday 5/22/26
A. Bench Dead Press -
- 5x5 @ 75% Of 3RM
*After Each set perform 10-12 Band Pull Aparts
B. ‘ Salami’ -
EMOM 15:
Minute 1 - 12/9 Calorie Echo Bike
Minute 2 - 10 Alternating DB Hang Clean + Jerk 50/35#
Minute 3 - 15 V-Ups
Last week we tested our heavy 3, this week we are working with a percentage of that for a 5x5 dead press. Each rep starts from a dead stop on the pins — there is no momentum on these. This builds pressing strength, exposes weaknesses, and is a great tool to develop different parts of our press, specifically the finish / lockout strength. Set up so the barbell is 1-2" off your chest, find your normal bench set up, take a big breath, brace, and then press. Control each rep down and let the bar fully settle before the next rep.
After that we have a 15 minute EMOM to practice bike pacing, cycling a dumbbell, and building our midline. This should feel like a 6-7/10 today — a session to practice pacing and form, but still leave us feeling good for Murph tomorrow morning!
Saturday 5/23/26
MURPH -
Each year, we do Murph—not to chase a time, but to honor Lt. Michael Murphy and all those who’ve made the ultimate sacrifice for us.
At Feast, we don’t complain today. We show up with integrity, we don’t quit, and we support each other.
Murph isn’t easy, but that’s what makes it meaningful. Today, we move with purpose—grateful, gritty, humble, and in it together.
For time:
- 1 Mile Run
- 100 Pull-ups
- 200 Push-ups
- 300 Air Squats
- 1 Mile Run
Sunday 5/24/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong