Build Week 3
Monday 5/25/26
GYM IS CLOSED!
Take a rest day or active recovery day.
Get outside for a walk & enjoy some sunshine 🌞
See you tomorrow!
Tuesday 5/26/26
A. Deficit Deadlift -
Every 3 Minutes x 6 Sets:
- 4 Reps @ 67-75%
B. ‘Cajun Shrimp’ -
For Time:
21-15-9
- Hang Power Snatch 95/65# 9-15-21
- Burpees Over Barbell
+
Buy Out:
- 10 BMU
Today is our third and final week of deficit pulls. Everyone should be feeling stronger and more confident in their setup. Create tension, breathe, brace, and drive the feet through the floor! Next week we will transition back into regular deadlifts (no deficit).
Afterward we have a sneaky MetCon that combines barbell cycling, burpees over the bar, and a muscle-up buyout. We have a descending rep scheme for the hang power snatches and an ascending rep scheme for the burpees over barbell. Plan to pace the beginning so you can push the end!
Break up the rounds of 21 and 15 hang power snatches strategically with quick rests
The final set of 9 should be unbroken
Pick a burpee pace that allows you to keep moving instead of sprinting and resting
The final set of burpees is the biggest, so save some energy for it
Aim to maintain a pace that allows you to finish the burpees and transition quickly into the BMU buyout
Wednesday 5/27/26
A. Strict Pull-Up / DB Bench -
Every 3 Minutes x 5 Sets:
- Strict Pull-Up x 3-5 Reps
- DB Bench Press x 6-8 Reps
B. ‘The Thrill of Brazil’ -
AMRAP 20:
- 400m Run
- 50' DB Front Rack Walking Lunge
- 12 HSPU
Today begins with upper body strength work focused on strict pulling and pressing. The strict pull-ups are meant to build body control, positional strength, and pulling capacity through a full range of motion. If 3-5 reps feel easy, add weight! Scaling options to help you work toward your first strict pull-up include chin-over-bar holds + negatives or toe-assisted pull-ups. The DB bench press complements the pull-ups as well as our bench press focus this cycle. Dumbbells ensure each arm is doing equal work while also challenging shoulder and midline stability.
After our strength work we have an AMRAP that combines running, unilateral leg work, and pressing stamina. This workout is designed to reward steady pacing and consistent movement.
The run should feel controlled and sustainable
DB front rack lunges should feel smooth and ideally be completed unbroken or in two quick 25’ segments
HSPU should be completed in manageable sets without reaching failure
Athletes who pace the first 10 minutes well should be able to maintain or increase intensity in the second half of the workout!
Thursday 5/28/26
A. Hang Power Clean -
In 15-20 Minutes...
- Build to a heavy single
B. Back Squat -
Every 90 Seconds x 8 Sets:
- 3 Reps @ 50-55% of 1RM
C. Accessories -
3 Sets Of:
- DB Single Leg RDL x 6-8 Reps / Side
- Copenhagen Plank x 20-30 Seconds / Side
- Ring Face Pull x 10-12 Reps
Today we are finishing our 3-week hang power clean progression building to a heavy single. Week 1 we built to a heavy 5, Week 2 a heavy 3, and now this week we have one heavy rep. The goal today is not just to lift heavy, but to move well under heavier weight. Stay patient through the pull, keep the bar close, and be aggressive through extension and turnover.
After, we move into speed-focused back squats. These percentages are intentionally lighter — the goal is bar power, positioning, and clean movement patterns. Every set should look explosive and controlled. Move the bar FAST while maintaining strong mechanics and full depth.
Accessories today are focused on building balance, stability, and long-term durability:
Single leg RDLs will challenge balance, hamstring strength, and hip control
Copenhagen planks help strengthen the adductors and core
Ring face pulls build upper back and shoulder stability to support both Olympic lifting and pressing
Friday 5/29/26
A. Bench Press-
Dead Press
- 4x5 @ 78%
right into..
Close Grip Bench
- 3x8 @ 60-65% of 3RM
B. ‘ I'm Not Really a Waitress’ -
EMOM 15:
Minute 1 - 45 Seconds Row
Minute 2 - 6 Power Cleans 185/125#
Minute 3 - 10 Box Jumps 24/20"
*score is total calories across 5 sets
Another week of dead press, slightly heavier than last week, with the same goal: build pressing strength, improve control in the bottom position, and help athletes push through sticking points in the bench press.
After the heavier dead press work we move right into close grip bench for additional pressing volume and tricep strength. These back-down sets should feel controlled — more like pump work than max-effort grinding.
Then we finish with an EMOM focused on repeatable power output and pacing. The score is total calories accumulated across all 5 rowing sets. This is not an all-out sprint workout!
The row should feel hard but sustainable
Power cleans should be moderately heavy and completed in ~30-35 seconds each round
Box jumps should stay smooth and controlled, not rushed
Saturday 5/30/26
8 & 9AM Partner WOD -
’Big Apple’ -
AMRAP 35:
Teams of 2..
- 30/24 Calorie Machine Of choice
- 20 Thrusters 95/65#
- 200m Run (together)
- 20 Pull-Ups
- 20 Burpees Over Barbell
10 AM Olympic Weightlifting
A. Pause Clean -
Every 2 Minutes x 10 Sets:
- 1 Rep
*start ~ 60% and build to ~85%
B. Front Squat -
EMOM 7:
- 2 Reps @ 65-70%
C. Accessories -
3 Sets Of:
- Ring Face Pull x 8-10
- Weighted GHD Hip Extension x 12-15 Reps
- Copenhagen Plank x 20 Seconds / Side
Today starts with pause cleans, holding for 2 seconds below the knee before finishing the lift. The pause forces you to stay balanced, maintain tension through the lats/core, and reinforce proper positioning before accelerating into the hips. Plan to build from moderate percentages to a heavy but technically sound single around 85%.
Then we have front squats for speed-focused doubles. Same as Thursday’s back squats, these are intentionally lighter percentages with the goal of reinforcing posture, bracing, and aggressive leg drive specific to the clean recovery.
We finish class with accessories focused on upper back strength, posterior chain development, and hip stability:
Ring face pulls for shoulder and scap stability
Weighted GHD hip extensions for glutes and hamstrings
Copenhagen planks for adductor and core strength
Sunday 5/31/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong