Foundation Week 4
Monday 4/21/25
This week, we’re focusing on speed squats to build power. The pause will develop strength from the bottom, and the speed work will help push through sticking points. Focus on controlling the descent, pausing, and exploding up.
‘A Hard Day’s Night’ will challenge your legs, midline strength, and stability. It builds front rack endurance and unilateral strength. Be intentional with your breathing and movement—slow is smooth and smooth is fast today. Focus on quality reps over rushing through!
A. Pause Back Squat -
Every 90 Seconds x 8 Sets:
- 3 Pause Back Squats
Sets 1-4 @ 60-65% of 5RM
Sets 5-8 @ 65-70% of 5RM
B. ‘A Hard Day's Night’ -
5 Sets Of:
1 Minute on, 1 Minute off: -
Max Reps Dual KB Complex 53/35#
(1 Rep= KB Front Rack Reverse Lunge R + KB Front Rack Reverse Lunge L + KB Front Rack Squat)
Tuesday 4/22/25
We’re up 5% for strict press this week—maintain a strong posture and avoid leaning back. Press quickly to avoid getting stuck! Chest-supported rows build pulling strength and keep shoulders happy, along with face pulls.
‘The First Cut is the Deepest’ is about managing your engine and shoulders. Start the first run at a conservative pace, allowing you to jump right into DB push presses. Break them into quick sets, focusing on leg drive and timing. For the second run, aim to dig deep—find a groove on the first 400m, then pick up the pace on the second.
A. 4 Sets -
- Strict Press x 4 Reps @ 75-80% of 1RM
- Chest Support DB Row x 8 Reps @ 21X2
- Band Face Pull x 10 Reps @ 21X2
B. ‘The First Cut is the Deepest’ -
For Time:
- 800m Run
- 50 DB Push-Press 50/35#
- 800m Run
Wednesday 4/23/25
Today’s Snatch complex is designed to reinforce strong, consistent positions—the Snatch Pull grooves the bar path and power, the Hang Snatch builds speed through the middle, and the OHS finishes with balance, stability, and control. Take your time and lift intentionally—don’t rush reps.
‘Winning a Battle, Losing the War’ is a gritty interval-style push that will have your legs and lungs burning. Empty the tank each round, rest, and repeat. The loading should allow you to keep deadlifts unbroken, and the calories should be low enough to sprint. Scale to fit the stimulus. Practice quick transitions!
A. Snatch Complex -
Every 2 Minutes x 8 Sets:
- 1 Snatch Pull + 1 Hang Snatch (Below Knee) + 1 Overhead Squat
2 Sets @ 65%
2 Sets @ 65-70%
2 Sets @ 70-75%
2 Sets @ 75-80%
B. ‘Winning a Battle, Losing the War’ -
Every 3 Minutes x 4 Sets:
- 8 Deadlifts 225/155#
- 12/9 Calorie Echo Bike
- 4 Deadlifts 225/155#
Thursday 4/24/25
If you haven’t noticed, we’ve been alternating between cleans and snatches each week. Last week, we focused on cycling hang power snatches; this week, we’re refining the high hang power clean and the catch positions for both the power clean and jerk. This complex is designed to build explosive power, fast turnover, and reinforce stability and positioning in the catch. Our accessory movements target pulling strength, unilateral leg stability, and rotational power— all about building the foundation!
A. High Hang Power Clean + Jerk -
Every 2 Minutes x 8 Sets:
- 3 High Hang Power Cleans + 3 Push Jerks @ 60-65%
* 1 Second Pause in catch of all reps
B. Accessories -
4 Sets Of:
- Band Lat Pulldown x 8-10 Reps
- Single Arm KB Front Rack Step Up x 6 / Side
- Standing Rotational Ball Throw x 6-8 / Side
C. Cool Down -
3 Sets Of:
- Copenhagen Plank x 30 Seconds / Side
- GHD Hollow Hold x 30-45 Seconds
Friday 4/25/25
A. ‘No Man's Land’ -
EMOM 8:
Minute 1 - 60 Double Unders
Minute 2 - 12 Alternating DB Snatches 50/35#
Rest 2 Minutes
EMOM 8:
Minute 1 - 4-8 Strict Pull-Ups
Minute 2 - 30 Seconds of HS Skill of Choice
Rest 2 Minutes
EMOM 8:
Minute 1 - 15 Box Jumps 24/20"
Minute 2 - 10-15 Push-Ups
‘No Man’s Land’ is a fun set of 3 EMOMs that combine skill and strength work. Each minute should allow for brief rest, helping us maintain intensity throughout. For the final EMOM, focus on executing perfect Push-Ups even as fatigue sets in. With Murph coming up, we’re building the stamina needed to perform flawless reps from start to finish!
Saturday 4/26/25
‘Shake Your Groove Thing’ -
With A Partner...
For Time:
- 2,000m Row
- 150 Air Squats
- 100 TTB
- 150 Air Squats
- 2,000m Row
Olympic Weightlifting
A. Power Snatch Complex -
Every 2 Minutes x 8 Sets:
- 1 Power Snatch + 1 Hang Power Snatch + 1 High Hang Power Snatch
*Start light and build as you see fit
B. Front Squat -
Every 2:00-2:30 x 5 Sets:
- 3 Reps @ 70-75%
C. Accessories -
3 Sets Of:
- Barbell Hip Thrust x 10 Reps with 2 Second Pause @ Top
- Ring Reverse Fly x 6-8 Reps @ 31X1
- Side Plank x 30 Seconds / Side
Our Power Snatch Complex is designed to build proficiency, speed, and timing. It progresses from the ground up, forcing us to focus on being explosive. The goal today is to hit snappy reps — start light and gradually build while maintaining perfect form. After the snatch work, we’ll focus on front squats to build leg strength, followed by accessories that target the posterior chain, shoulder health, and midline stability.
Sunday 4/27/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong