Weekly Update: 6/14 - 6/20

6/14 
Squatting Focus - heavy
Strength

• Back Squat: 5-3-1 progression — work to heavy single
• After max: 2 sets x 3 reps at 85%
• Front Squat: 2 sets x max reps at 60% (test capacity)

Workout

• EMOM 20 min:
• Odd minutes: 5 Back Squat @ 75% 1RM
• Even minutes: 10 Air Squats + 5 Box Jumps (24/20”)
• Score = total completed rounds | Note if you miss any rep

6/15 
Strength

• Dumbbell Thruster: 4 sets x 8 reps (squat clean the first rep)
• Banded Good Mornings: 3 sets x 15 reps (hinge at hip, feel hamstring)

Metabolic Conditioning

• 20-minute running clock:
• Run 1 mile to begin
• With time remaining, AMRAP:
• 10 Wall Balls  (20/14 lbs)
• 15 Hammer Swings 
• 10 Tuck Jumps (hands to knees or hands to feet, whatever keeps you honest)
• 5 Lateral Box Jump Overs each side (jump laterally over box)

6/16 
Pulling Focus
Strength

• Clean High Pull: 4 sets x 5 reps (above-knee position, explosive shrug)
• Muscle Snatch: 3 sets x 5 reps (technique focus — no re-bend of knees)

Hero
Desforges

• 5 Rounds For Time
• 12 Deadlift(225/155 lb)
• 20 Pullups
• 12 Clean and Jerk (135/95 lb)
• Knee to Elbow

6/17 
Pressing Focus - max Jerk
Strength

• Split Jerk: Build to 1RM
• Progression: 50%x3, 60%x2, 70%x1, 80%x1, 85%x1, 90%x1, 95%x1, max
• Accessory: Push Press 3 x 5 @ 70% of jerk max

Workout
15 Min

• 2 Split Jerk
• Start at 70% of daily max; add 5 lbs each round if moving well
• 10 Pushups
• 20 Double Unders

6/18
Leg Focus
Strength

• Bulgarian split squats: 4 sets x 8 reps each leg (DB, rear foot elevated)
• Weighted Box Step: 3 sets x 12 reps each leg alternating (DB, 24" box)

Workout

• 4 rounds for time:
• 15 alternating Dumbbell lunge (35/25 lbs each hand)
• 12 Lateral Box Step Over (24/20" — step over, not jump)
• 10 B Broad Jumps (max distance, stand fully between each)
• Ladder Icky Shuffle forward / backward 2 lengths at max speed
• 200m run

6/19 
Metabolic Conditioning
Strength
5 Rounds

• Odd minutes: 5 Power Snatch (build weight — start at 50%)
• Even minutes: 10 Ski Jumper over barbell (alternating sides)

Workout

• 400m Run
• 30 Wall Balls (20/14 lbs)
• 20 Burpees
• 400m run
• 20 Kettlebell Swing (53/35 lbs)
• 15 Box Jumps (24/20”)
• 400m run

6/20
Pulling Focus - Heavy
Strength

• Deadlift: 5-3-1 progression — work to heavy single\
• After max: 2 sets x 3 reps at 90%
• Note: Keep shoes flat, drive floor away, lock hips at top

Workout

• 4 rounds for time:
• 5 Deadlift @ 80% 1RM
• 10 Barbell Bent Over Row (same or slightly lighter — reset each rep from floor)
• 15 GHD Sit-up (or V-ups/tuck-ups if no GHD)
• 200m Run