Force Week 8 (Deload)
Happy Monday Feast Fam, this week is a Deload Week— After 7 weeks of consistent volume, intensity, and skill development, a deload week is well-earned—and important. Why? You don’t get stronger just by training hard—you get stronger by training hard, then recovering well.
Deload week =
✅ Lighter weights
✅ Lower volume
✅ Movement quality > intensity
✅ Time to recharge the body & brain
What you’ll feel:
Less beat up
More mobile
Mentally refreshed
Ready to crush Test Week
Monday 7/14/25
Today we have tempo front squats, where the focus is movement quality > intensity. Use this week to clean up mechanics, reinforce a strong front rack, and build control through the entire range of motion.
After, we’ve got accessory work designed to build unilateral strength, posture stability, and midline control—all while keeping movement patterns sharp.
Reminder: focus on controlling your reps this week and avoid rushing. Deload is important, even if it’s not quite as fun as regular training 😉
A. Front Squat -
Every 2 Minutes x 4 Sets:
- 3 Reps @ 21X1 @ 55-60%
B. ‘Day One’ -
3 Rounds For Quality:
- DB Front Rack Walking Lunge x 50'
- DB Push Press x 8 Reps @20X1
- Side Plank x 30 Seconds / Side
Tuesday 7/15/25
Today kicks off with some strict gymnastics to focus on strong, controlled movement and build our base for all the fun, flashy gymnastics. The stronger we are with strict, controlled movements, the better—and safer—we’ll be with kipping!
After that, we’ve got ‘Homie,’ a 12-minute AMRAP where steady pacing is key. Use the run as your breather! Pick an easy pace that lets you grab your KB right away. Focus on snappy hips and keeping the KB close to your body at the bottom. Try to stay unbroken on the TTB—or get them done in two quick sets.
A. Gymnastics -
EMOM 12:
Minute 1 - 3-5 Strict Pull-Up
Minute 2 - 2-4 Wall Walks
Minute 3 - 10-15 V-Ups
A. ‘Homie’ -
AMRAP 12:
- 200m Run
- 12 Russian KBS
- 8 TTB
Wednesday 7/16/25
Today is designed to build your engine with some steady Zone 2 work. We’re mixing rowing and Echo Bike to keep it interesting and challenge your aerobic system without burning you out. Partner up, switch machines at the 1:50 mark, and focus on smooth, controlled effort. This kind of training pays off big time when the intensity ramps back up—helping you perform better in everything from long metcons to short bursts.
A. ‘PIC’ -
Zone 2
10 Sets Of:
- 2 Minute Row
- 2 Minute Echo Bike
Thursday 7/17/25
Today’s session is all about dialing in clean, technical snatches with lighter loads. We’re breaking the lift down from the high hang to the full movement to sharpen mechanics and reinforce great bar path. The accessories are here to build strength through the pull, explosive power, and overhead stability—all key for better Olympic lifting.
A. Snatch -
EMOM 3:
- 2 High Hang Snatch @ 45-50%
Every 90 Seconds x 3 Sets:
- 2 Hang Snatch 55-60%
Every 2 Minutes x 3 Sets:
- 1.1 Snatch @ 60-65%
B. Accessories -
3 Sets Of:
- Snatch Grip RDL x 8-10 Reps
- Broad Jump x 5 Reps
- Dual KB Overhead Carry x 10 Reps
C. Cool Down -
- 10 Minutes Zone 2 Machine of Choice
Friday 7/18/25
A. Tempo Bench Press -
- 5x5 @31X1 RPE 6-7
* 15-20 Second top of Ring Row Hold After Each Set
B. ‘Twin’ -
With A Partner, AMRAP 15:
- 20 Wallballs
- 20 Burpees
- 20 Alternating DB Snatch
Today’s session kicks off with tempo bench press to build strong, controlled pressing and shoulder stability—paired with ring row holds to reinforce upper back strength and posture. Then you’ll jump into “Twin,” a sweaty 15-minute partner grind. Switch often, move steady, and talk strategy with your partner beforehand and keep transitions quick. Aim to move consistently across the 15 Minutes.
Saturday 7/19/25
PARTNER WORKOUT
‘Bestie’ -
AMRAP 35:
- 2,000m Row (switch every 250m)
- 40 Hang Power Cleans 95/65# (switch every 10 reps)
- 40 S2OH 95/65# (switch every 10 reps)
Olympic Weightlifting
A. Power Clean -
Every 90 Seconds x 3 Sets:
- 1 High Hang Power Clean + 1 Hang Power Clean @ 45-50%
Every 90 Seconds x 3 Sets:
- 1 Hang Power Clean + 1 Low Hang Power Clean @ 50-55%
Every 90 Seconds x 3 Sets:
- 1 Low Hang Power Clean + 1 Power Clean @ 55-60%
Every 90 Seconds x 3 Sets:
- 1.1 Power Clean @ 60-65%
B. Accessories -
3 Sets Of:
- Single Arm Front Rack Box Step-Up x 6/Side
- Half Kneeling Single Arm KB Shoulder Press x 6-8 / Side
- Band Pallof Press + Rotation x 10 / Side
Today’s session is all about reinforcing speed, confidence, and stability under the barbell. The goal is to build comfort catching and stabilizing weight in the bottom of the snatch. Start light and build as able—today is more about speed and precision than max load.
After that, we have Snatch Pulls to continue developing explosiveness off the floor and refining bar path. We’ll finish with accessories to build unilateral leg strength, improve posture, and strengthen midline endurance.
Sunday 7/20/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong