Foundation Week 7

Monday 5/12/25

This is a deload squat day, which means today’s squats are all about quality, control, and recovery—not chasing big numbers. We’re saving the heavy lifts for next Monday when we retest 5RMs.

In Part B, we’re taking on a 2K Row test. If you’ve done it before, you know—it’s a grind. The goal is to push hard without blowing up.
Strategy Tips:

  • Settle into a threshold pace (fast but sustainable)

  • Avoid redlining in the first 500m

  • Focus on consistent strokes and breathing

  • We’ll retest this at the end of July, so give it your best today and take mental notes

A. Back Squat -
Every 2 Minutes x 5 Sets:
- 5 Reps @ 55-60% of your 5RM

B. ‘Sugaree’ -
For Time:
- 2K Row

Tuesday 5/13/25

This complex is all about dialing in your technique and building strength across pressing movements. Start light to focus on clean mechanics, then gradually build as your positions feel strong—don’t rush the weight.

Cassidy is a quick AMRAP using our Murph movements, Cindy-style. Air squats are to a target to ensure we hit depth every rep.
Strategy Tips:

  • Aim for one round every minute

  • Go in with a pacing plan and stick to it

  • Break up push-ups early to avoid burnout

  • Move steadily—this one is about consistency over speed

A. Jerk Complex -
In 15 Minutes Build to a Heavy Complex...
- 3 Push Press + 2 Push Jerk + 1 Split Jerk

B. ‘Cassidy’ -
AMRAP 10:
- 5 Pull-Up
- 10 Push-Up
- 15 Air Squat to Target

Wednesday 5/14/25

Today’s workout is a long, sweaty grind—running, Echo Bike, and burpees. The goal is to maintain a steady, sustainable pace from start to finish. This kind of effort builds stamina for longer efforts (like Murph).

Start slow and work into a rhythm that allows for consistent movement and controlled breathing. Once you hit the burpees, stay calm and steady—this isn’t the place to sprint. Focus on smooth, deliberate reps.

A. ‘Scarlet Begonias’ -
Every 10 Minutes x 4 Sets:
- 800m Run
- 40/30 Calories Echo Bike
- Remaining Time Burpees



Thursday 5/15/25

Class kicks off with:

  • Sotts Press
    Builds mobility, stability, and strength in the snatch receiving position.

  • Drop Snatch
    Trains timing, balance, aggression, and confidence under the bar.

  • Overhead Squat
    Heavier than two weeks ago—develops strength, stability, and confidence overhead.

Then we’ll move into accessories focused on:

  • Posterior Chain Development
    Supports powerful hip extension in Olympic lifts.

  • Cuban Press
    Improves shoulder mobility, builds strength, and helps reduce injury risk.

A. Sotts Press -
- 3x5 @ Empty Barbell

B. Drop Snatch -
- 5x3 @ Empty Barell or LIGHT weight

C. Overhead Squat -
Every 2:30-3:00 x 5 Sets:
- 3 Reps @ 70-80%

D. Accessories -
3 Sets:
- Barbell Hip Thrusts x 8-10 Reps
- DB Cuban Press x 8-10 Reps

Friday 5/16/25

A. Accessories -
3 Sets:
- DB Goblet Reverse Lunge x 16-20 Alternating Reps
- Half-Kneeling Single Arm DB Press x 6-8 / Side
- Hollow Rock x 10 + V-Ups x 10

B. ‘Truckin'’ -
For Time:
- 60 Double Unders
- 20 Power Cleans 135/95#
- 15 Box Jump Overs 24/20"
- 10 Rope Climbs 15'
- 15 Box Jump Overs 24/20"
- 20 Power Cleans 135/95#
- 60 Double Unders

We’re starting with accessories that build stability through the core, shoulders, and single leg.

Part B is a fun chipper. Last week we practiced rope climbs—now we’re putting them to the test under fatigue.

This workout is all about threshold pacing and managing fatigue across high-skill, high-output movements:

  • Break up power cleans early to save grip

  • Stay smooth and steady on box jump overs

  • Make rope climbs deliberate and efficient—take smart rests between climbs

  • Finish strong: double unders will challenge focus when tired. See if you can go unbroken!

Saturday 5/17/25

PARTNER WORKOUT

AMRAP 12:
Partners Alternating Movements...
- 200/150m Row
- 3 Wall Walks
- 10 American KBS 53/35#

- REST 4 Minutes

AMRAP 12:
Partners Alternating Movements...
- 10 Wallballs 20/14#
- 10 TTB
- 10 Push-Ups

Olympic Weightlifting

A. Tall Snatch -
EMOM 3:
- 3 Reps @ empty barbell

B. Hang Snatch Complex -
Every 90 Seconds x 4 Sets:
- 2 High Hang Snatch + 1 Hang Snatch @ 45-55%

C. Snatch Complex -
Every 90 Seconds x 4 Sets:
- 2 Hang Snatch + 1 Snatch @ 55-65%

D. Accessories -
3 Sets Of:
- Dual KB Overhead Carry x 100'
- Sled Push x 100'
- Forearm Plank x 45-60 Seconds

This weekend, we’ll be focusing on Tall Snatches to refine that final pull and improve our ability to get under the bar quickly. Be intentional with each rep.

Following that, we’ll move into snatch complexes with lighter loads to emphasize speed and solid technique. This is a deload session, so prioritize quality movement and work on being crisp and explosive with each rep.

We’ll finish up with accessories designed to build overhead strength and stability, enhance leg endurance, and develop a strong, stable midline.

Sunday 5/18/25

CHECK STREAMFIT FOR SUNDAY SWEAT CLASS

Rest Day. Get out and try something new!


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#FeastStrong

Anna StuckFeast Fitness + Nutrition