Mondays workout is below. here is the week in review
Strength & Weightlifting
Focus: Wave Progressions + Technique Reinforcement
Athletes build from moderate-volume touch-and-go work to heavy singles in squat clean, split jerk, and power snatch.
Monday: Squat Clean
Tuesday: Split Jerk
Friday: Power Snatch
Gymnastics
Focus: Strict Pulling + Handstand Proficiency
A steady mix of strict pull-ups, wall-facing HSPUs, shoulder taps, and midline conditioning. Reinforce scapular engagement and bracing through all inversion work along with pull-up and toe to bar volume pieces. Prioritize quality over volume in accessories.
Monday: Pull-Up Volume
Tuesday: Wall-Facing HSPU, Ring Face Pulls
Friday: Toes to Bar Volume with Interference
Metabolic Conditioning
Focus: Mixed Modal Pacing + Aerobic Stamina
Classic couplets, EMOMs, and AMRAPs train both repeatable power output and sustained pacing.
Monday: Squat & Pull combo
Wednesday: Long aerobic grind w/ transitions
Friday: Gymnastics + barbell stamina
Mobility and Bodyheat
2:00 Cardio Choice
10/10 sec Hand to Hang Wrist Rotations
:15/:15 sec Overhead Lat and Tricep Stretch
:30 sec 90/90 Hip Switch Rotations
General Prep
2 Sets:
6 Tall Muscle Cleans
10/10 Behind the Neck Elbow Punch Throughs
8 Quarter Squat Reactive Jumps
8 Barbell Good Mornings
6 Front Squats
8 Scapular Pull-Ups
8 Ring Rows
Specific Prep and Barbell Primer
2 Sets w/empty barbell
3 Hang Muscle Cleans
3 Tall Squat Cleans
3 Hang squat clean
ADD LOADS
3 Slow Pull Squat Clean
3 squat cleans
Get to Working Loads
Squat Clean- strength
Every 90 seconds x 10 Sets
Sets 1-5: 2 Squat Cleans @ 75%
(Touch & Go)
Sets 6-10: 1 Squat Clean @ 80-90%
% is Based on 1RM Squat Clean
“Wax On, Wax Off”
******If you haven’t done high volume pull ups in awhile today IS NOT the day try RX
For Time:
20-15-10-15-10-5
Front Squat
Pull-Ups
Barbell: 95/65lb, 43/30kg
Level 2:
For Time:
16-12-8-12-8-4
Front Squat
Pull-Ups
Barbell: 75/55lb, 34/25kg
Level 1:
For Time:
16-12-8-12-8-4
Front Squat
Jumping Pull-Ups
Barbell: 65/45lb, 30/20kg
Masters 55+
For Time:
16-12-8-12-8-4
Front Squat
Pull-Ups
Barbell: 75/55lb, 34/25kg
Stimulus and Objectives:
Score: Time
Time Cap: 14:00
Goal: 7:00 – 11:00
Stimulus: Leg Stamina & Gymnastics Volume Under Fatigue
RPE: 8/10
Primary Objective: Stay consistent on pull-up volume while cycling light front squats efficiently
Secondary Objective: Keep consistent unbroken reps on Front Squats throughout.
Workout Strategy:
“Wax On, Wax Off” is a classic push-pull combo with substantial volume that requires breathing, composure, and postural control. The first set of 20 will set the tone. Look to break up strategically to allow for even pacing across the workout.
Front squats should be cycled as unbroken smooth reps or at most 2 sets for each set. Keep elbows high, heels grounded, and breathe through the top.
Pull-ups are where grip and arms can fade. Plan early breaks (e.g., 10-10, 8-7, 6-4) and stay quick on transitions. Don’t fall into the trap of going out hot on the round of 20 and struggling through the back half.
The descending-ascending rep scheme brings the mental game into play during the second round of 15s, so pace this round like your opener.
Movement Modifications:
Pull-Ups: First consider reducing volume to 16-12-8-12-8-4 reps per round or modify to banded pull-ups, jumping pull-ups. Lastly we can move to ring rows to keep the stimulus and have athletes stay moving.
Front Squats: First reduce loading to keep within the intended rep range per set. If needed, move to Back Squats or use DB Front Squats or Goblet Squats.