Monday August 24th

Weekly Preview- Mondays workout below
Strength
- Monday: Wave-loaded back squat alternating between 6 reps and 3 reps across 6 sets, building positional strength and barbell confidence.
- Tuesday: Alternating deadlift and bench press across 10 sets, progressing load from 60% up to 70%+, each lift completing 5 total working sets.
- Friday: Clean and jerk complex featuring a clean deadlift, low hang power clean, and split jerk with a 2-second pause in the catch, building positional strength and timing in the full movement.

Conditioning
- Monday: "Business Time," a 6-set interval of 1-minute AMRAPs combining toes-to-bar and max thrusters with 1:00 rest, demanding sprint output and barbell cycling efficiency.
- Tuesday: "Think About It," a 3-set every 4-minute piece pairing a farmers carry, burpee to high target, and calorie bike, testing grip and mixed endurance.
- Wednesday: "Community Cup E4," 2 rounds for time of double unders, air squats, and alternating dumbbell snatches, a leg stamina and hip extension grind.
- Thursday: "Robots," a 4-set every-4-minute piece pairing GHD sit-ups and push-up renegade rows around two 200m runs, testing midline strength under fatigued running conditions.
- Friday: "Inner City Pressure," a descending 15-12-9 clean and jerk ladder broken up by 500/450m rows, a barbell cycling and pacing challenge.
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Monday
General Warm-Up
2:00 Cardio Choice
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2 Sets:
8 Alternating Scorpions
8 Behind the Neck Elbow Punch Throughs
8 Down Dog Toe Touches
10 Bootstrap Squats
8 Worlds Greatest Stretch (4/4)

Specific Barbell Prep
2 Sets:
5 Empty Barbell Back Squat (Pausing at Bottom)
5 Empty Barbell Good Mornings
4 Back Squats @ 40-50%
3 Back Squats @ 55-60%
2 Back Squats @ 65-70%
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Strength
Strength: Back Squat
Every 2:00 x 6 Sets
Set 1: 6 Reps @ 70%
Set 2: 3 Reps @ 80%
Set 3: 6 Reps @ 70%
Set 4: 3 Reps @ 80%
Set 5: 6 Reps @ 70%
Set 6: 3 Reps @ 80%

% of 1RM Back Squat
Loading Notes:
- Ideally use the 1RM established from last week's total. If an athlete does not have a recent 1RM, use a recent heavy 3 or 5 and run it through the 1RM Calculator to find an estimated number before selecting loads.
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Workout
"Business Time"
For Reps
6 Sets
1:00 AMRAP
10 Toes to Bar
Max Thrusters in Remaining Time
Rest 1:00 between sets

Score = Sum Total Reps (Thruster Reps)
Barbell: 95/65lb (43/30kg)

Level 2:
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)

Level 1:
8 Kipping Knee Raises
Max Thrusters
Barbell: 65/45lb (30/20kg)

Masters 55+:
1:00 AMRAP
8 Toes to Bar
Max Thrusters
Barbell: 75/55lb (34/25kg)

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goals: 12-18 Thrusters Per Set
Stimulus: Sprint Couplet, Midline Endurance, and Upper Body Density
RPE: 9/10

Primary Objective: Consistent thruster reps set to set, not a great round one followed by a declining series.

Secondary Objective: Unbroken toes-to-bar into a big opening set on the thrusters, then a small finishing set to close the minute.

Workout Strategy

"Business Time" rewards athletes who treat every set the same. The 10 toes-to-bar need to move with urgency but not recklessness: unbroken is the goal, and a quick 6/4 or 5/5 split is acceptable if it keeps cycle rate honest and the hands arrive at the barbell ready to work. The moment athletes step to the bar, the first thruster should happen immediately, no pause, no hesitation. A big opening set of 8-12 unbroken thrusters followed by a short finishing set to close the minute is the target structure; athletes who go all-out in round one and fall apart by round three are leaving reps on the table across the back half where rest is available between every set. For athletes who are efficient barbell cyclers, a quick-touch strategy of 5-7 reps at a time with a quick rest and right back into it, can increase total output if the drop and re-engage is truly immediate. Six sets with 1:00 rest is enough recovery to go hard every round; pick a number in that 12-18 window and chase it from set one to set six.

Points of Performance
- Toes to Bar: Full extension at the bottom of the swing before the hip drive initiates, toes making contact with the bar at the same point every rep between the hands.
- Thrusters: Full squat depth every rep with the drive coming from the legs first, bar locked out overhead before beginning the descent, no soft arms at the top and bar centered over midline.

Modifications / Adjustments
- Toes to Bar: Alternating Toes to Bar / Toes to Target / Kipping Knee Raises / V-Ups
- Thrusters: Reduce load before reducing reps / Dumbbell Thrusters / Goblet Thruster

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