Thank you to everyone who participated in Bring a Friend week last week! We’re heading into Week 5 of 8 of the Poseidon Cycle. Here are our focus points for the week:
Key Focus Points for the Week:
🔹 Strength + Olympic Lifting Progressions:
● Back Squat (Monday): Continuing strength progression with heavy sets across a 5-3-1 wave loading pattern.
● Strict Press (Tuesday): Upper-body pressing strength tested with a tight lifting window on the 2:00 clock.
● Power Snatch (Thursday): Barbell Conditioning Workout building percentages under fatigue between 70-80%.
● Squat Clean & Jerk Complex (Friday): Building confidence and proficiency through technical volume leading to a heavy complex for the day.
🔹 Conditioning Themes:
● Sprint Capacity (Monday): Fast, powerful couplet under heavy fatigue.
● Repeatable Threshold Work (Tuesday & Thursday): Emphasis on maintaining consistent times across multiple high-intensity intervals.
● Aerobic + Bodyweight Capacity (Wednesday): Blending rowing, Echo bike, and “Cindy” for a mixed modal stamina test.
● Muscular Stamina (Friday): Full-body fatigue management with a wall ball/dumbbell/abmat combo.
● Teamwork (Saturday): Strategic station rotation encouraging steady pacing and high output per station.
🔹 Weekend Training Focus:
● Saturday: Big team energy with rotating stations encouraging max effort while under time pressure.
See you at the gym!!
