Haul Week 8 (Deload)
Monday 9/15/25
Happy Monday Team!
Welcome to deload week! If you’re anything like me, you love training hard and lifting heavy—but you also know that slowing down and backing off intensity from time to time is important. Take this week to give your body and mind a break. Next week is a test week, so the goal is to show up 100% ready!
Today kicks off with moderately loaded tempo Back Squats—this is a great opportunity to clean up movement patterns, build stronger positions, and gain confidence in your squats.
After squats, we have a 15-minute EMOM that includes the Echo Bike + a Power Snatch complex:
Minute 1: Keep a consistent, sustainable pace on the bike for 45 seconds. The goal is to practice pacing without the pressure of hitting a calorie target.
Minute 2: Focus on snatch positional work, paying attention to smooth bar path and controlled movement.
Minute 3: Rest—because, like I said above, we’re purposefully slowing down this week!
A. Tempo Back Squat -
Every 2:30 x 5 Sets:
- 3 Reps @ 32X1 @ 60-65% of 1RM
B. ‘Keep Driving’ -
EMOM 15:
Minute 1 - 45 Seconds Echo Bike @ RPE 6
Minute 2 - 3 Position Power Snatch @ 50-55%
Minute 3 - Rest
Tuesday 9/16/25
Today we’re focusing on endurance and pacing—not max effort. The goal is to work at a comfortable, sustainable pace that you can maintain from round to round. Think 60–70% effort rather than sprinting.
Double Unders: Aim to stay unbroken if possible. This is your chance to dial in rhythm and timing.
Row: Use this as an opportunity to catch your breath and settle into a rhythm.
Run: This should feel doable, not a struggle. Focus on staying relaxed and moving efficiently.
Pace yourself and leave some energy in the tank for the next round. Endurance today is about control and consistency, not going all-out.
A. ‘Cinema’ -
Every 8 Minutes x 5 Sets:
- 50 Double Unders
- 500m Row
- 400m Run
@ RPE 6-7
Wednesday 9/17/25
A. RMU Session -
Coach-Led Skills & Drills (10–15 min)
+
Athlete Practice / Play (5–10 min)
B. ‘Music For A Sushi Restaurant’ -
4 Rounds For Quality:
- 20 Wall Facing Shoulder Taps
- 16 Goblet Reverse Lunges 53/35#
- 15 V-Ups
We’ve been focusing a lot on ring strength and stability over the past couple of weeks, so today we’ll spend 10–15 minutes reviewing some key skills and drills. After that, you’ll get a chance to try strict or kipping RMUs. Don’t worry if RMUs aren’t your favorite—there are plenty of scaling options that will still help build upper body strength, so everyone can get something out of this session!
In Part B, we’ll move through 4 rounds for quality: shoulder taps to build inverted stamina, goblet reverse lunges for unilateral strength, and V-ups for core endurance. The goal is to move intentionally, focusing on form and building a strong foundation for everything else we do. Shoulder taps help strengthen the base for handstand work and improve lockout strength for jerks. Reverse lunges improve mobility and lay the groundwork for strong squats. And V-ups target the core in a way that carries over into gymnastics movements like TTBs and more!
Thursday 9/18/25
We are circling back to the Anderson Front Squats—have these become a fan favorite yet? They’re one of the best movements to build strength and stability at the bottom of the squat. Today’s loading should feel very manageable, allowing you to maintain a strong core and stand up each rep quickly. Reminder: the percentage is based on your heavy Anderson Front Squat from last Monday!
After the squats, we have accessories designed to build posterior chain strength, core stability, and train the adductors. Aim to rest as needed here and focus on perfect form! These accessory movements lay the foundation for our bigger lifts and help keep us injury-free.
A. Anderson Front Squat -
Every 90 Seconds x 6 Sets:
- 3 Reps @ 60-65%
B. Accessories -
3 Sets:
- Barbell RDL x 8-10 Reps
- Dual KB Front Rack Carry x 100'
- Copenhagen Plank x 30 Seconds / Side
C. Cool Down -
- 10 Minutes of Zone 2 Machine of Choice
Friday 9/19/25
A. Clean + Jerk Complex -
Every 2 Minutes x 6 Sets:
- 1 Power Clean + 1 Hang Power Clean + 2 Split Jerks @ 60-65%
B. ‘Satellite’ -
EMOM 12:
Minute 1 - DB Bench Press x 8-10 Reps
Minute 2 - Strict Pull-up x 3-5 Reps
Minute 3 - Forearm Plank x 40-45 Seconds
Today’s session kicks off with lighter clean and jerk work, giving us the chance to prioritize form and maintain strong positions. We all love lifting heavy, but these lighter sets allow us to move better and give our bodies a break—which ultimately makes us stronger in the long run!
Afterward, we’ll move into a 12-minute EMOM focused on upper body and core strength. Notice that there’s no cardio today—that’s intentional. This week is all about slowing down and dialing back intensity. Remember, you don’t need to leave the gym drenched in sweat for a session to be productive!
Saturday 9/20/25
PARTNER WORKOUT
‘Late Night Talking’ -
For Time With A Partner:
- 2,000m Row
- 60 Wallballs 20/14#
- 400m Run (together)
- 40 TTB
- 1,500m Row
- 40 Wallballs 20/14#
- 400m Run (together)
- 30 TTB
- 1,000m Row
- 20 Wallballs 20/14#
- 400m Run (together)
- 20 TTB
Olympic Weightlifting
A. Snatch Balance -
Every 2 Minutes x 4 Sets:
- 3 Reps @ 45-55%
B. Overhead Squat -
Every 2 Minutes x 5 Sets:
- 3 Reps @ 60-65%
C. Accessories -
3 Sets Of:
- Weighted GHD Hip Extension x 10 Reps
- KB Turkish Get-Up x 3 Reps / Side
Today is all about technique and control. Start with snatch balances to reinforce a solid catch position, then move to overhead squats at moderate weight—focus on stability, core tension, and smooth movement.
Finish with accessory work: weighted GHD hip extensions for the posterior chain and Turkish get-ups for shoulder stability and full-body coordination.
Remember: this week is about slowing down, dialing in form, and letting your body recover while still improving.
Sunday 9/21/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
#FEASTONLIFE
#FeastStrong