Team, this week is built around one big theme: producing strength and skill while under fatigue.
Monday opens with two clear benchmarks: a 1,600-meter run and a five-rep-max bench press. This gives us one test of aerobic capacity and another of upper-body strength, so record both scores and give yourself something measurable to beat next time.
Tuesday shifts to gymnastics conditioning. The challenge is not simply completing pull-ups, chest-to-bar pull-ups, and bar muscle-ups. It’s managing your grip, choosing smart sets, and maintaining quality as the movements become more technical.
Wednesday continues our barbell-conditioning focus with clean and jerks. As the intervals get shorter, the goal is to increase your pace without allowing your technique to fall apart. You’ll then have an opportunity to build to a heavy clean and jerk after accumulating fatigue.
Thursday combines speed, pressing strength, and midline work. The deadlifts should be fast and explosive, while the ring dips reward controlled, consistent sets. This is a quality-over-quantity day where great positions matter more than chasing extra reps.
Friday begins with heavy squat-snatch work before transitioning into a fast partner workout. The heavy lifting will challenge confidence and technique, while the conditioning piece will require communication, quick transitions, and smart division of the work.
Saturday pairs heavy thrusters with an Open-style conditioning piece. Expect a workout that looks simple on paper but rewards athletes who control their opening pace and keep moving when the legs and lungs begin to burn.
Sunday rounds out the week with strength work followed by a partner conditioning workout built around calories and static holds. Success will come from communicating, switching before either partner reaches failure, and finding a sustainable rhythm together.
There are several different challenges throughout the week, so look ahead, choose the days that support your goals, and make sure you record your benchmark and heavy-lift scores. Let’s have a great week at Warlock!