Build Week 5
Monday 6/8/26
We're kicking off the week with a different deadlift stimulus than we've seen over the past month. After several weeks of progressively heavier loading, today's focus shifts toward quality volume and consistency. Today’s sets are an opportunity to reinforce strong positions, maintain tension throughout the pull, and build confidence with repeated reps under manageable loads.
After the deadlifts, we'll move into some Echo Bike intervals designed to challenge your ability to produce repeatable efforts. The goal isn't an all-out sprint—it's maintaining a high level of output across all five rounds while recovering efficiently between efforts. Your score is your slowest finish time so pace wisely!
A. Deadlift -
2 Sets Of:
- 10 Deadlifts @ 50%
*rest 2 minutes
- 8 Deadlifts @ 60%
*rest 2 minutes
- 6 Deadlifts @ 70%
*rest 2 minutes
B. ‘Dessert Foxes’ -
Echo Intervals
5 Sets Of:
- 15/12 Calorie Echo Bike
*rest 2 minutes between sets
Tuesday 6/9/26
A. Deficit SHSPU -
- 5x3-5 Reps
*Rest 2 minutes after each set
*Scale to Deficit pike or pike
B. ‘Blue Sharks’ -
For Quality..
10-9-8-7-6-5-4-3-2-1
- Push-Ups
1-2-3-4-5-6-7-8-9-10
- Strict TTB
C. Accessories -
3 Sets Of:
- Chest Supported DB Row x 8-10 Reps @ 21X2
- Ring Support Hold x 15-20 Seconds
+
1 Set Of:
- Accumulate 75 Band Pull Aparts
Today's session is geared toward gymnastics strength and body control.
We start with deficit strict handstand push-ups, focusing on building pressing strength through a larger range of motion while maintaining strong positions upside down. Athletes should choose a variation that allows for controlled, high-quality reps throughout all 5 sets.
Then we have ‘Blue Sharks,’ a gymnastics piece pairing push-ups and strict TTB. The goal here is not speed, but quality movement. Both movements will help build upper-body and core strength while improving body control and compression needed for our more advanced gymnastics skills.
We'll finish the day with accessory work focused on upper-back strength, shoulder stability, and long-term shoulder health through rows, ring support holds, and band pull-aparts.
Wednesday 6/10/26
A. Snatch Complex -
Every 90 Seconds x 7 Sets:
- 1 Snatch High Pull + 1 Snatch
*Build from 50% to 70%
B. ‘Black Stars’ -
3 Sets Of:
- 15 BBJO 24/20"
- 5 Snatches
*Rest 90 seconds between sets
Set 1: 65%
Set 2: 70%
Set 3: 75%
This Wednesday, we begin with a snatch complex focused on reinforcing strong positions, staying patient through the pull, and improving timing as we transition from the high pull into the full lift. The goal is to move well and build confidence before going into Part B.
For Part B, each round pairs burpee box jump overs with progressively heavier snatches, challenging athletes to maintain quality movement while their heart rate is elevated. Plan to perform steady and controlled BBJO. As the percentages climb, focus on making each snatch look as good as the last!
Thursday 6/11/26
A. Pause Power Clean -
Every 3 Minutes x 5 Sets:
- 1.1.1
Sets 1-2: 70%
Sets 3-4: 70-75%
Sets 5: 75-80%
B. Back Squat -
EMOM 8:
- 2 Reps @ 60-65% of 1RM
C. Accessories -
3 Sets Of:
- Broad Jump x 5 Reps
- Weighted GHD Hip Extension x 12-15 Reps
- Half-Kneeling Pallof Press + Rotation x 8/side Reps
Pause Power Cleans have athletes pause just below the knee before completing the lift. This pause helps reinforce balance, tension, and proper mechanics during the first pull, allowing athletes to build a more efficient and consistent clean from the floor.
Next, we'll move into Week 3 of our speed-focused back squat progression. Think of these as an opportunity to develop power, move explosively, and reinforce strong movement patterns.
We'll finish with accessory work targeting athleticism, posterior chain strength, and core stability. Broad jumps develop explosive power, weighted GHD hip extensions strengthen the glutes, hamstrings, and lower back, and Pallof press rotations challenge athletes to build a stronger and more resilient trunk.
Friday 6/12/26
A. Bench Press-
Bench Press
- 4x3 @ 86-90%
*After each set, perform a 5-10 second chin over bar hold
Pause Bench
- 3x3 @ 72-75%
*After each set, perform 2-3 supinated strict pull-ups
B. ‘Eagles of Carthage’ -
Every 3 Minutes x 4 Sets:
- 200m Run
- 60 Double Unders
- Remaining time C2B Pull-Ups
We're wrapping up the week with a combination of pressing strength, pulling strength, and gymnastics conditioning.
We continue our bench press progression with slightly heavier loading than last week, while pairing each set with chin-over-bar holds and strict pull-ups to build upper-back strength and reinforce the pulling mechanics needed for gymnastics movements.
Then we'll move into our MetCon, an interval workout combining running, double unders, and chest-to-bar pull-ups. The run and rope work will elevate the heart rate, leaving athletes with the remaining time in each interval to accumulate as many quality chest-to-bar reps as possible. There is no rest between intervals so you’ll be forced to practice managing fatigue to stay efficient and consistent!
Saturday 6/13/26
8 & 9AM Partner WOD -
’Lions of Teranga’ -
AMRAP 30:
- Max Calories Machine of Choice
Every 6 Minutes Starting at 0:00 Partners Complete...
- 5 Synchro Burpees
- 10 Synchro Alternating DB Snatches 50/35#
- 10 Synchro Alternating DB Reverse Lunges 50/35#
- 10 Synchro DB Goblet Squats 50/35#
10 AM Olympic Weightlifting
A. Clean + Front Squat -
Every 2 Minutes x 8 Sets:
- 1+1
*start at 65% and build across 8 sets to 85+%
B. Split Jerk -
Every 90 Seconds x 8 Sets:
- 2 Reps @ 50-60% with 2 second pause in catch
C. Accessories -
3 Sets Of:
- Feet Elevated Ring Row x 6-8 Reps
- Barbell Dimmel Deadlift x 12-15 Reps
- Side Plank x 30 Seconds / Side
We'll start with a clean + front squat complex, gradually building in weight throughout the session. The goal is to reinforce a strong pull from the floor, a stable receiving position, and confidence standing up heavier cleans.
Next, we'll revisit the split jerk. The loading is intentionally light, allowing athletes to focus on footwork, timing, and overhead stability. The pause in the catch position will help reinforce balance and proper positioning before recovering from the lift.
We'll finish with accessory work targeting the upper back, posterior chain, and trunk stability. These movements help build the strength and stability needed for stronger, more efficient Olympic lifts.
Sunday 6/14/26
Check StreamFit for Sunday Sweat programming :)
Rest Day. Get out and try something new!
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#FeastStrong