Weekly Highlights May 26th-June 1st

Strength & Weightlifting Progressions

• Tuesday: Clean Complex – Reinforce barbell speed and control from multiple positions

• Wednesday: Back Squat Wave – Volume and positional strength under controlled loads

• Thursday: Bar Muscle-Up Skill Progression – Focus on mechanics, tension, and transitions

• Friday: Push Press EMOM – Explosive overhead power at manageable volume

• Sunday: Front Squat Complex – Pause + reps to strengthen posture and midline integrity

Conditioning Focus

• Monday: Gym Closed for Bolder Boulder

• Tuesday: “Ventura, Ace Ventura” – Barbell cycling and machine output in an EMOM format

• Wednesday: Row, GHD, Box Jump Overs – Structured pacing intervals for consistent aerobic intensity

• Thursday: “Guano Madness” – Barbell cycling meets bar muscle-ups in a longer gymnastic stamina test

• Friday: “Finkle is Einhorn” – Wall walks, DB work, and runs in a mixed modal grind
  Saturday: “Loser? I Don’t Think So!” – Partner EMOM for sustainable team intensity

• Sunday: “Alrighty Then!” – Kettlebell lunge & TTB couplet for core tension and control under fatigue

Key Focus Points This Week

• Post-Murph Recovery: Monitor fatigue, hydration, and soft tissue recovery. Think about coming back into the week with smart pacing on Tuesday/Wednesday.

• Clean Complex: Reinforce bar path and speed under the bar; prioritize footwork and timing from hang to floor.

• Bar Muscle-Up Progressions: Skill progressions and regressions with positional cues; if needed scale intensity for those with sore shoulders or upper body fatigue post-Murph.

• Partner Format Saturday: Emphasize communication, rotation timing, and breathing to maintain consistent effort across all stations.

Sunday Finish: Encourage midline focus and quality movement, using TTB and KB lunges as skill/recovery hybrids.