Mondays workout is below, but here is a preview of the week
🔹 Strength + Olympic Lifting Progressions:

• Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
• Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
• Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%. 
• Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.

🔹 Conditioning Themes:

• Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
• Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times across multiple high-intensity intervals.
• Aerobic + Bodyweight Capacity (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed-modal stamina test.
• Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.

Body Heat + Mobility (4-6 min)
1:30 Cardio Choice
:20/:20 Samson Lunge Stretch
:30 Puppy Dog Pose
:30 Alternating Active Pigeon Stretch
General Prep (4-6 min)
2 Sets: For Quality
8 Barbell Kang Squats
5/5 Pistol Box Step-Downs
:30 Dead-Bug
:30 Bird-Dog
Specific Prep (12min)

Add Light Loads to the Barbell
2 Sets: For Quality
10 Deadlifts
10 Barbell Back Squats
10 Box Jumps
–
Build to working loads on the barbell over the course of 8:00 minutes

if you do not want to work near these 1 rep max weight there are alternative rep schemes below. RPE means “Rate of Perceived Exertion”

Strength
Back Squat
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 80%
Set 2: 5 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 90%
Set 5: 1 Rep @ 95%
Set 6: 1 Rep @ 95%
Level 2:
As prescribed
Level 1:
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 7 RPE
Set 2: 5 Reps @ 7 RPE
Set 3: 5 Reps @ 8 RPE
Set 4: 5 Reps @ 8 RPE
Set 5: 3 Reps @ 8.5 RPE
Set 6: 3 Reps @ 9 RPE
Masters 55+:
Every 3:00 x 6 Sets
Set 1: 5 Reps @ 7 RPE
Set 2: 5 Reps @ 7 RPE
Set 3: 5 Reps @ 8 RPE
Set 4: 5 Reps @ 8 RPE
Set 5: 3 Reps @ 8.5 RPE
Set 6: 3 Reps @ 9 RPE

Workout
“District Throwdown”
For Time:
21-15-9
Deadlifts
Box Jump Overs
Load: 225/155lb, 102/70kg
Box Height: 24/20in

Level 2:
For Time:
21-15-9
Deadlifts
Box Jump Overs
Load: 185/125lb, 84/57kg
Box Height: 24/20in

Level 1:
For Time:
21-15-9
Deadlifts
Box Step-Overs
Load: 60% of 1RM
Box Height: 24/20in

Masters 55+:
For Time:
21-15-9
Deadlifts
Box Jump Overs or Step-Overs
Load: 135/95lb, 61/43kg
Box Height: 24/20in