Foundation Week 5
Monday 4/28/25
This is week two of Pause Back Squats with an emphasis on speed during the ascent. Aim to control the descent, pause, then explode up to stand fast. Speed work builds power and improves explosive strength for other lifts.
‘Lavender Haze’ is designed to build running endurance, pacing, and capacity. Focus on pacing each 400m run—don’t start too fast, or you’ll burn out before the end. Aim to sustain a consistent pace across all 6 runs.
A. Pause Back Squat -
Every 90 Seconds x 7 Sets:
- 3 Pause Back Squats @ 70-80% of 5RM
B. ‘Lavendar Haze’ -
6 Sets Of:
- Run 400m
* Rest 1 Minute
Tuesday 4/29/25
We are continuing our Strict Press strength work within this EMOM, while also focusing on building stronger gymnastics positions with the Hanging Tuck-Hold and improving shoulder health and posture with the Banded Face Pulls.
‘Maroon’ is a gymnastics AMRAP with an ascending rep scheme. Don’t go all out in the first round. Instead, find a steady rhythm that allows you to maintain good movement quality throughout. For pull-ups and push-ups, break them up early in sets to avoid shoulder and arm fatigue. Building capacity in these movements will directly translate to improved performance in Murph, which is coming up on May 24th.
A. EMOM 12 -
Minute 1 - Strict Press x 3 Reps @ 80-85% of 1RM Minute 2 - Hanging Tuck-Hold x 15-20 Seconds Minute 3 - Band Face Pull x 15 Reps
B. ‘Maroon’ -
AMRAP 12:
3-6-9-12-15...
- Pull-Up
- Push-Up
- V-Up
Wednesday 4/30/25
Class will kick off with coach-led Clean drills and progressions to fine-tune technique for our Power Clean. From there, you'll have time to build to your working weight for Part B.
‘Gold Rush’ is a spicy EMOM that combines sustaining Echo Bike calories with cycling TNG Power Cleans. The goal is to practice maintaining pace and cycling the barbell efficiently while your heart rate is elevated. Focus on consistent bike efforts and moving the barbell quickly.
A. Power Clean Drills -
10-15 Minutes Of Coach Led Power Clean Drills
B. ‘Gold Rush’ -
EMOM 20:
Minute 1 - 15/12 Calorie Echo Bike
Minute 2 - 5 TNG Power Cleans 155/105#
Thursday 5/1/25
This week, we’re focused on becoming more comfortable in the Snatch catch position through Pressing Snatch Balances and Snatch Balances, emphasizing speed. We'll then build strength and stability with working sets of Overhead Squats, prioritizing controlled reps and ensuring the bar remains locked out in a strong overhead position.
Our accessory work is designed to strengthen the foundation: Snatch Grip Rows to enhance upper back development, improving posture during pulls; Hip Thrusts to boost glute strength for better extension in our lifts; and Weighted Planks to reinforce midline stability!
A. Pressing Snatch Balance -
- 3x5 Reps @ Empty Barbell
B. Snatch Balance -
- 3x5 Reps @ Empty Barbell to Light Weight
C. Overhead Squat -
Every 2:30 x 4 Sets:
- 5 Reps @ 70-75%
D. Accessories -
3 Sets Of:
- Snatch Grip Bent Over Row x 8 Reps @ 21X2
- Barbell Hip Thrust x 10 Reps @ 21X3
- Weighted Plank x 30 Seconds
Friday 5/2/25
A. 4 Sets -
- DB Bulgarian Split Squat x 6-8 Reps / Side
- Single Arm DB Row x 6-8 Reps / Side @ 21X1
- Hollow Rock x 10-15 Reps
B. ‘White Horse’ -
For Time:
- 50 Calories Machine Of Choice
- 40 TTB
- 30 HSPU
- 20 Single Arm Devil's Press 50/35#
Part A of today’s session focuses on building unilateral strength, midline stability, and addressing imbalances — all crucial for injury prevention and improved performance in both lifts and gymnastics.
Part B is a fun chipper-style workout. Start smooth and steady — don't sprint the calories. Break up TTB and HSPU early, opting for fast, small sets rather than big sets that lead to burnout. Stay deliberate on the Devil’s Press — push through to the end!
Saturday 5/3/25
GYM IS CLOSED
Meet at Montrose Track @ 9AM for a community workout:
With A Partner
AMRAP 35:
- 400m Run
- 100 Walking Lunges
- 60 Push-Ups
- 400m Run
- 80 Air Squats
- 40 Burpees
*Partners run together and split reps evenly on other movements
Sunday 5/4/25
GYM IS CLOSED
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong