Foundation Test Week
Feast Fam – It's TEST week for our next cycle, Foundation! Our main tests this block are the Back Squat and Strict Press, plus our March Benchmark: Max Unbroken Strict Pull-Ups, which we’ll retest in 3 months.
This cycle’s conditioning focus is building your Aerobic Engine – think longer efforts, pacing, and strength endurance. For gymnastics, we’re focusing on foundation and strict movements.
This training cycle is all about laying bricks – building strength, skills, and endurance. We’re focusing on quality over intensity, setting you up for bigger lifts and faster times down the road.
Monday 3/24/25
Back Squats are a main strength focus this cycle, and this week we’re building to a heavy 5 – as heavy as you can go while maintaining strong form and feeling confident under the bar. In the upcoming weeks, expect more squats and lower body accessories to boost strength.
Part B focuses on lower body and core strength, as well as stability. Take your time and prioritize form, working with moderate to heavy loading. These accessories are key to building a strong foundation and improving overall strength and performance!
A. Back Squat -
In 15 Minutes...
- Build to a Heavy 5 Back Squat
B. ‘It’s Ok I’m Ok’ -
3 Sets Of:
- DB Bulgarian Split Squats x 8-10 Reps / Side
- Barbell Top Down Romanian Deadlift x 10-12 Reps
- Weighted Forearm Plank x 30 Seconds
**Rest as Needed Throughout
Tuesday 3/25/25
Our other strength focus is overhead pressing. We’ll test a 1RM strict press at both the start and finish of the cycle, but you can expect a variety of pressing movements over the next 8 weeks to build pressing strength!
‘2 Hands’ is designed to challenge coordination, shoulder endurance, and body control. The combination of movements will develop body awareness, pressing strength, and shoulder stability. Focus on breathing through the double unders, staying controlled on the handstand walks, and breaking up the SHSPU early to prevent burning out!
A. Strict Press -
In 12-15 Minutes..
- Build To A 1RM
B. ‘2 Hands’ -
5 Sets:
AMRAP 2:
- 45 Double Unders
- 30' HSW
- Max SHSPU Remaining Time
*Rest 1 Minute
Wednesday 3/26/25
Throughout Foundation, you can expect a lot of technical weightlifting work with the goal of refining our clean and snatch technique. Today’s Power Clean complex focuses on dialing in the pull and timing! Focus on smooth movement and gradually building across the 8 sets.
‘Revolving Door’ is designed to focus on threshold pacing—pushing the effort without letting your performance drop off. Aim for consistent efforts across all 5 sets, maintaining a steady pace from the first to the last. We will see more 20-minute or longer endurance pieces throughout this cycle.
A. Power Clean Complex -
Every 2 Minutes x 8 Sets:
- 1 Clean Deadlift + 1 Clean Pull + 1 Power Clean + 1 Hang Power Clean
* Start Around 50-55% and build as you see fit
B. ‘Revolving Door’ -
Every 2 Minutes x 10 Sets (5 Each):
1 - 30/24 Calorie Row
2 - 24/18 Calorie Echo Bike
SCORE 1 - Row Times
SCORE 2 - Bike Times
Thursday 3/27/25
The snatch balance is all about improving the speed and aggressiveness of dropping under the bar quickly, while also building confidence in receiving the bar overhead in the snatch. After that, we focus on overhead squats to build strength, stability, and comfort in the position.
Next, we have accessories to build a strong foundation: Front Rack Step-ups for unilateral strength and core stability, and Pallof Press + Rotations for core activation and anti-rotation control.
A. Snatch Balance -
EMOM 5:
- 3 Reps @ 45-50%
B. Overhead Squat -
Every 2 Minutes x 4 Sets:
- 6 Reps @21X1 @ 60-65%
C. Accessories -
3 Sets Of:
- Barbell Front Rack Step Up x 6-8 Reps / Side
- Band Pallof Press + Rotation x 8-10 Reps / Side
Friday 3/28/25
A. Strict Pull-Up Test -
1 Set Of:
- Max Unbroken Strict Pull-Ups
B. ‘Sports Car’ -
AMRAP 15:
3-6-9-12-15...
- Push-Ups
- Box Jumps 24/20"
*200' Dual KB Farmers Carry After Each Set 70/53#
Class is kicking off with our March Benchmark, max unbroken Strict Pull-Ups. Push for as many reps as you can and be sure to log your score—we will retest this in 3 months! If you do not have a Strict Pull-up yet we have other tests for you, and then maybe in 3 months when we retest, you will get your first strict pull-up!
‘Sports Car’ is a 15-minute AMRAP with increasing reps of Push-Ups and Box Jumps. Aim to keep a steady pace on these two movements and break them up to avoid burning out early. Use the 200’ Farmer’s Carry as a breather to reset for the next round!
Saturday 3/29/25
With A Partner...
AMRAP 35:
- 40/30 Calorie Machine Of Choice
- 40 American KBS 53/35#
- 30 TTB
- 400m Run
- 40 Goblet Reverse Lunges 53/35#
- 30 V-Ups
Olympic Weightlifting
A. Snatch Complex -
Every 2 Minutes x 4 Sets:
- 1 Snatch Deadlift + 2 Hang Power Snatch + 2 OHS @ 55-60%
Every 2 Minutes x 4 Sets:
- 1 Snatch Deadlift + 2 Hang Snatches @ 65-70%
B. Pause Snatch Deadlift -
Every 2 Minutes x 3 Sets:
- 4 Reps @ 90-95%
C. Accessories -
3 Sets Of:
- GHDSU x 15 Reps
- Dual KB Front Rack Carry x 200'
- Reverse Sled Drag x 200'
Today’s Snatch work is designed to build posterior chain strength and reinforce bar path consistency, as well as improve explosiveness and control in the pull, dropping under the barbell, and building overhead stability. Afterward, we’ll focus on accessories that target core and lower body stability and strength.
Sunday 3/30/25
CHECK STREAMFIT FOR SUNDAY SWEAT CLASS
Rest Day. Get out and try something new!
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