Haul Week 7
Monday 9/8/25
It’s Monday! You know what that means? A heavy barbell, duh! Today we’re kicking things off by building to a heavy Anderson Front Squat single. The Anderson Front Squat is an awesome tool for building strength, solid positions, and confidence in the bottom of your squat—this will directly help the catch of our squat cleans that we’ve been focusing on this cycle.
After that, we have ‘Smart House,’ a quick AMRAP designed to build your pulls from the ground with some moderate-to-heavy power cleans. This will also develop your overhead capacity between push-jerks and wall walks. Move steadily and with intention—focus on quick transitions and maintaining a strong midline throughout the 7 minutes. Save a final push for the end!
A. Anderson Front Squat -
In 15 Minutes...
- Build To a Heavy Single
B. ‘Smart House’ -
AMRAP 7:
- 3 Wall Walk
- 3 Power Clean 185/125#
- 3 Push Jerk 185/125#
Tuesday 9/9/25
Part A is all about continuing to build pulling strength and power, turnover efficiency, and core endurance—laying the foundation for resilient RMU. Focus on quality, and feel free to scale up or down to match your level and ensure the right challenge.
Part B is a gymnastics chipper designed to challenge endurance, grip, and skill. Start by pacing the first run to manage your heart rate. Break up toes-to-bar to maintain quality reps and avoid early burnout. Have a plan for double unders, whether that means going unbroken or strategically breaking them into sets like 4×25 reps. On the second run, start at a manageable pace, focus on catching your breath, and then push hard in the final 200–400 meters to finish strong. This session builds aerobic capacity, coordination, rhythm, and mental toughness— keep pushing!!
A. Gymnastics -
EMOM 12:
Minute 1 - False Grip Ring Pull-Up x 3-4 Reps
Minute 2 - Feet Elevated Low Ring Transition x 3-5 Reps
Minute 3 - Parallette Tuck-Sit x 15-20 Seconds
B. ‘Cadet Kelly’ -
For Time:
- 800m Run
- 30 TTB
- 100 Double Unders
- 30 TTB
- 800m Run
Wednesday 9/10/25
A. Snatch -
Every 2 Minutes x 6 Sets:
- Snatch x 1.1
Sets 1-2 - 65-70%
Sets 3-4 - 70-75%
Sets 5-6 - 75-80%
B. Snatch Deadlift -
3x3 @ 100%
C. ‘Pixel Perfect’ -
Every 3 Minutes x 4 Sets:
- 50' DB Walking Lunge 50/35#
- 20/15 Calorie Echo Bike
Today’s snatch doubles are designed to reinforce mechanics, timing, and confidence under the bar—quality movement at a moderate to heavy load. We’ll build across the six sets, focusing on strong positions throughout. Take 5–10 seconds between reps to reset, and use the rest period to stay focused and prepare for the next set.
The lunge + bike intervals pair unilateral strength with midline stability and conditioning to challenge both legs and lungs. Keep strong posture and breathe steadily through the lunges, then attack the bike with consistent effort, aiming to earn your rest each round!
Thursday 9/11/25
We are kicking off the day with some heavy Back Squats—our third exposure this cycle, pushing heavier than weeks 1 and 4. These doubles are designed to build strength, improve bracing under load, and carry over to everything from Olympic lifts to daily movement.
Part B shifts to functional strength work. Farmer carries and sled pushes train grip, midline, and lower-body drive, while the death drop to broad jump develops explosiveness and coordination. Together, this accessory piece builds a durable foundation for both performance and injury prevention.
We will finish with targeted core and posterior chain work. GHRs reinforce hamstring strength, while Pallof presses challenge anti-rotation and trunk control.
A. Back Squat -
Every 3:00 x 6 Sets:
- 2 Reps @ 80-85 %
B. Accessories -
3 Sets:
- Dual DB Farmer Carry x 100'
- Sled Push x 100'
- Death Drop to Broad Jump x 5 Reps
C. Cool Down -
3 Sets Of:
- GHR x 8 Reps
- Pallof Press + Rotation x 10 Reps / Side
Friday 9/12/25
A. Split Jerk -
Every 2 Minutes x 6 Sets:
- 2 Split Jerks with pause in catch @ 60-70%
B. KB Series -
3 Rounds of:
- 3 KB S2OH
- 50' Dual KB OH Carry
- 3 KB S2OH
- 50' Dual KB OH Carry
C. ‘Jump In!’ -
EMOM 8:
- Pull-up x reps of your choice
Today’s session builds overhead strength, stability, and endurance. We will start with split jerks to reinforce control, balance, and a strong lockout under moderate load.
Then move to 3 sets of a KB complex to build shoulder endurance and overhead stability. Perform each set unbroken and rest as needed between.
We will finish with a quick Pull-up EMOM to build pulling strength and endurance—pick a rep count you can maintain unbroken each minute. Focus on smooth, controlled movement throughout and push for consistent sets.
Saturday 9/13/25
PARTNER WORKOUT
‘Camp Rock’ -
AMRAP 12:
*Partners Alternate Movements
- 10/7 Calories Echo Bike
- 10 Wallballs 20/14#
- 3 Hang Power Cleans 155/105#
- Rest 4 Minutes
AMRAP 12:
*Partners Alternate Movements
- 10/7 Calories Echo Bike
- 30 Double Unders
- 3 Hang Cleans 155/105#
Olympic Weightlifting
A. Snatch Complex -
Every 2 Minutes x 4 Sets:
- 1 Snatch Pull + 1 Hang Power Snatch + 1 OHS
Every 2 Minutes x 4 Sets:
- 1 Snatch Pull + 1 Hang Snatch + 1 OHS *start moderate and build as you see fit
B. Accessories -
3 Sets Of:
- Snatch Grip RDL x 8-10 Reps
- Feet Elevated Ring Row x 6-8 Reps
- Weighted Side Plank x 30 Seconds / Side
C. Cool Down -
- 10 Minutes of Zone 2 Machine of Choice
Today’s session focuses on snatch mechanics, overhead stability, and supporting strength. Start with snatch complexes to reinforce timing, bar path, and a strong, stable catch—build from moderate loads and focus on smooth, controlled reps.
Accessory work strengthens the posterior chain, upper back, and core, helping maintain stability under load. Finish with 10 minutes of Zone 2 cardio to cool down.
Sunday 9/14/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong