Friday 29052026

Happy Friday everyone.

This marks the end of transition week 1 of 2 between our squatting cycle and the next one, focusing on upper body pressing.

Touching on some olympic lifting today, we have a clean and jerk complex on deck for strength. The two cleans are meant to be SQUAT CLEANS and do NOT have to be touch and go. In fact, as you start to build weight across the five sets, you will want a small break between the two cleans. Your jerk can be a split or power, up to you. We will be coaching the Push Jerk. Look to be completing a complex every 2.5-3 mins.

The METCON is a choose your own adventure workout in that you can partition the work however you'd like to. The only caveat to this is that we'd like you to spend a MAX 1 min on the machine. This leads to the most obvious method of work distribution being 8 rounds of 12.5/10 cal machine, 10 kb swings and 50' of carry. Thinking of our EMOM work in the past, 15/12 cal on the machine SHOULD be doable in 1 min. So, your 8 round goal of 12.5/10 per round is DEFINITELY in the ball park!

On the BEGINNER side, an 8 round target would be 10 cal machine, 5 kb swings and 50' of carry. You'll finish the carries in 6 rounds, which is kind of a nice bonus=)