Monday May 4th

Weekly Preview. Mondays workout below.
**its a heavy week, if you are not comfortable working around these high percentage we will do less weight, more reps
Following a rep scheme of 1 or 2 reps but not doing that at 90 percent plus is not very beneficial. Adjusting the weight down and
the reps up is better. We'll help you adjust numbers to give YOU your best workout!


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Back Squat -- 10:00 EMOM at 80%+ for 1 rep. This is a heavy exposure day. Athletes should be climbing throughout the EMOM where possible.
Bench Press -- 10:00 EMOM at 80%+ for 1 rep. Mirror of Monday's structure applied to the horizontal press pattern.
Clean Complex -- Every 2:00 x 5 sets: 2 reps of clean grip deadlift into low hang power clean. Technique focus ahead of Friday's conditioning.
Strict Press 1RM -- 10:00 to build to a 1 rep max. A meaningful test of overhead pressing strength to close the week.
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Conditioning
"Hornet" -- 7:00 AMRAP of ascending strict handstand push-ups and deadlifts. Goal 85-110 reps. Upper body press and posterior chain couplet.
"Spirit" -- 4 sets of 3:00 AMRAP / 1:00 rest. Double unders, dual kettlebell farmers lunges, and max bar muscle-ups. Workout is over when 30 BMU are completed. Time cap 16:00.
"Blackhawk" -- For time, 2 rounds of calorie row, burpee box jump overs, and power snatches. Goal 12:00-15:00. Full RPE 10 effort.
"Warthog" -- 40:00 structured interval piece alternating between bike and run blocks and a midline EMOM with toes to bar and wall balls. A long, methodical grind.
"Blackbird" -- 4 sets of 3:00 AMRAP / 1:00 rest. Power cleans, single dumbbell deficit push-ups, and single dumbbell box step-overs. Goal 2+ rounds per set.

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Monday
2:00 Cardio Choice
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2 Sets
5/5 World's Greatest Stretch
:15/:15 Pigeon Pose
10 Down Dog + Up Dog
10 Down Dog Toe Touches
5 Down Dog Piked Push-Up

THEN
2 Sets: w/ Empty Barbell
5 Romanian Deadlifts
5 Upright Rows
5 Strict Press
5 Good Mornings
5 Back Squats
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Take Barbell to the Rack, Add Loads
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5 Back Squats @ 40-50%
3 Back Squats @ 50-60%
3 Back Squats @ 60-70%
2 Back Squats @ 70-75%
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Then Load Weight on the Barbell
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EMOM x 10:
1 Back Squat @ 80%+
Tempo: 20x1 (2-second descent / no pause / fast concentric)
Athletes build from 80% and increase load across the window when positions are clean and the drive out of the hole is confident. The two-second eccentric is mandatory on every rep -- this is where the adaptation lives. The concentric should be aggressive and deliberate, not a slow grind. Athletes should be approaching their ceiling single in the final two to three minutes of the window.
Modifications:
Level 1: EMOM x 10: 3 Back Squats at 6-7 RPE across all ten sets with the same 20x1 tempo standard
Low Back Pain: EMOM x 10: 1-2 Split Squats or Reverse Lunges per side, controlled and deliberate
Knee Pain: EMOM x 10: 1 Box Squat
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Workout PREP
2 Sets at working pace:
10 Deadlifts @ light / warm-up load
3 Eccentric Handstand Push-Ups / Box Pike Handstand Push-Ups
5 Deadlifts @ moderate / warm-up load
3 Strict Handstand Push-Ups / Box Piked Handstand Push-Ups
3 Deadlifts @ working load
Use this to confirm Deadlift loading and handstand push-up access and set size before "Hornet" begins

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"Hornet"
7:00 AMRAP
For Reps:
3-5-7-9-11 ... Strict Handstand Push-Ups
5-8-11-14-17 ... Deadlifts
Score = Total Reps
Barbell: 225/155lb, 102/70kg

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// SCALING TIERS
LEVEL 2
7:00 AMRAP
3-5-7-9-11 ... Strict Handstand Push-Ups
5-8-11-14-17 ... Deadlifts
Barbell: 185/125lb, 84/57kg

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LEVEL 1
7:00 AMRAP
3-5-7-9-11 ... Box Piked Handstand Push-Ups
5-8-11-14-17 ... Deadlifts
Barbell: 135/95lb, 61/43kg


MASTERS 55+
7:00 AMRAP
3-5-7-9-11 ... Handstand Push-Ups or Box Piked Handstand Push-Ups
5-8-11-14-17 ... Deadlifts
Barbell: 185/125lb, 84/57kg
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GOALS
85-110 Reps
STIMULUS
High Intensity Couplet / Upper Body Push + Lower Body Pull
RPE
8.5/10

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PRIMARY OBJECTIVE
Complete the Deadlifts unbroken through the third round of 11 reps -- midline stays braced and the hinge pattern stays consistent across every set.
SECONDARY OBJECTIVE
Keep Handstand Push-Up form tight and consistent throughout -- hollow body position, strong press, and deliberate sets that protect against hitting failure on the wall.
Workout Strategy
"Hornet" is a high-intensity couplet that builds rep debt fast, and the athletes who respect the early rounds will be the ones still moving in the final two minutes. The Strict Handstand Push-Ups are the limiter. Start with controlled sets that you can repeat -- if three unbroken is the most you can hold while maintaining hollow body and strong lockout, then sets of three with short rest is the right call from the very beginning. Do not go unbroken in round one and pay for it on round three. The Deadlifts at 225/155lb, 102/70kg are the engine. They should be completed unbroken through 11 reps with a braced midline and controlled tension through the hamstrings on every rep -- do not let the lower back take over to finish the pull. Once athletes reach the 14- and 17-rep sets, smart athletes will take a quick breath mid-set rather than dropping the bar entirely. The ladder climbs every round and the reps compound quickly. Every rep counts toward the score, so the goal is to keep both movements moving with short, deliberate rest rather than long breaks.
Movement Modifications
Strict Handstand Push-Ups: Box Piked Handstand Push-Ups / Elevated Pike Push-Ups / Reduce reps as first adjustment before modifying the movement
Deadlifts: Reduce load as first adjustment / Romanian Deadlift / Dual Dumbbell Deadlift / Trap Bar Deadlift

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