Mondays workout is below but here is a preview of the week
Monday — “Senna”
Focus: Technical barbell + unilateral stability + stamina under fatigue.
-Today’s repeatable 20:00 EMOM layers power snatches, dual-DB reverse lunges, and max bar-facing burpees.
Tuesday — “Verstappen”
Focus: Benchmark triplet: #TEAMPRVNTUESDAY—wall balls + barbell cycling + BMU separator.
-3 rounds for time: Wall balls, clean & jerks, row, and bar muscle-ups. Wall balls should be unbroken or split once; C&J as fast singles or quick doubles to keep bar speed high. Row at ~85% without spiking HR.
Wednesday — “Schumacher”
Focus: Aerobic power intervals with shoulder/midline interference.
Every 7:00 x 4: Echo → American KB swings → double unders → wall walks → shuttle runs. Target 4:45–5:30 work, 1:30–2:15 rest.
Thursday — Strength EMOM → “Hamilton”
Focus: Front-squat/DB bench stamina into pressing density under fatigue.
-Open with a 12:00 EMOM pairing front squats (position, bracing, tempo) and DB bench (smooth lockout, no bounce).
_Then 8:00 ascending ladder of ring push-ups + box jumps.
Friday — “Lauda”
Focus: Midline interference: run → TTB → heavy deadlift.
3 rounds for time of 400m run, 21 TTB, 12 deadlifts. Coach sustainable run pace that preserves grip/core, then big, efficient TTB sets (the separator), and disciplined deadlift mechanics (tight bracing, smart touch-and-go).
Mobility Prep and Activation
2:00 Cardio Choice
:30/:30 Active Pigeon Stretch
:30 Bootstrap Squat + Block and Twist
10 Alternating Cossack Squats (5sec Pause)
:30/:30 Active Scorpion Stretch
General Prep:
2 Sets:
3 Hang Muscle Snatch + 3 Hang Power Snatch
8 Alternating Dumbbell Reverse Lunges *Warm-Up Loads
4 Bar Facing Burpees *Practicing Cadence and Technique
Specific Barbell Primer
3 Sets:
Snatch Lift Off
Slow Pull Power Snatch
Power Snatch
Building Loads to 60% of 1RM Power Snatch
“Senna”
20:00 EMOM
minute 1: 3 Touch and Go Power Snatches
minute 2: 12 Dual Dumbbell Reverse Lunges
minute 3: – Max Bar Facing Burpees
minute 4: Rest
Dumbbells: 2 x 50/35lb, 22.5/15kg
Power Snatch: Starting @ 60% and increase each set
Level 2:
Singles on Snatches
35/25lb, 15/12kg
Level 1:
5 Hang Power Snatch
25/15lb, 12/7kg
Masters 55+
Singles on Snatches
30/20lb, 14/9kg
Score: Total Bar-Facing Burpees Completed
Goal: 12-15 Burpees each round
Stimulus: Weightlifting under fatigue + stamina test with high-volume burpees
RPE: 8–9/10
Primary Objective: Move technically sound on the snatches and get to a heavy triple for the day
Secondary Objective: Maintain efficient and consistent reps on the bar facing burpees.
Workout Strategy:
“Senna” blends barbell skill, unilateral stability, and aerobic grit in a repeatable format. Start power snatches at ~60% with clean mechanics, then increase loading only if quality remains intact the goal today for our level 3 athletes should be to get to tng reps at above 75% and for our level 2 athletes to tackle a set of quick singles around the same. For level 1 athletes maintain quality form from the hang position for 5 reps at light to moderate loads.. The dual DB reverse lunges should be steady, unbroken, and performed with a vertical torso—don’t rush these, as they’re the bridge into burpees. The bar-facing burpees are the key scoring component. Find a rhythm you can sustain for 5 rounds; aim to hit within 1–2 reps of the same number each time. Use the rest minute to shake out arms and regulate breathing before restarting the cycle.
Movement Modifications (If Needed):
Bar-Facing Burpees: Scale to lateral burpees over the barbell, line facing burpees, or up-downs for athletes with lower back or shoulder limitations
Power Snatch: Keep loading on the lighter side or substitute with hang power snatches/dumbbell snatches for athletes with mobility limitations.
Reverse Lunges: Perform bodyweight or goblet-loaded lunges if dumbbells are too heavy. step-ups may be used for knee-friendly modifications.