Wednesday 8.5.2026

*Program Note: This week’s layout has been switched around a bit from what it originally said on the blog. It will go like this:

Wednesday: Squat/Single Leg
Thursday: Jerk/Upper Pressing
Friday: Snatch/Upper Pulling

“FITNESS” & “PERFORMANCE”

Three or four working sets of:
Cyclist Front Squat x 3-5 reps @ 30X1
Rest 45 seconds
Pronated Grip Strict Pull-ups x Max Reps (-1)
Rest 90 seconds

Perform 1-2 warm-up sets, then make Cyclist Squat loading build from a 7/10 to 9/10 RPE . Try to increase loading from 7.28.2026.
Finish 1-2 reps shy of failure on your Pull-up sets. If using assistance, aim for 6-10 solid reps each set.

B. For time @ sustainable pace:
24-20-16-12-8
Calorie Bike Erg, Ski Erg, or Rowing
12-10-8-6-4
Dumbbell Box Walk-Overs
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*Goal here is 8-12 minutes of sustained effort.

C. Two or three sets of:
Zottman Curls x 12 reps @ 20X0
Rest as needed
Side Plank Rotations x 12 reps/side @ 20X0
Rest as needed

“PUMP”

A. Same as above

B. Three sets of:
Single Arm Suitcase Bulgarian Split Squats x 8-10 each leg @ 20X0
Rest 45 seconds
Bent Over Dumbbell Reverse Flies x 10-15 reps @ 20X0
Rest 45 seconds

*Make all of your working sets an 8-9/10 RPE.

C. Same as above

“ENDURANCE (AKA SWEAT SESH)”

600 Meter Run/Row/Ski (or 1200 Meter Bike) @80%
Walk 50 Meters
400 Meter Run/Row/Ski @85%
Walk 50 Meters
200 Meter Run/Row/Ski @90%
Rest 2 minutes
x 4 rounds