WEEKLY ATHLETE BRIEF 10/19-10/24
BLOCK 4 | WEEK 4 The Weights Are Getting Heavier
We're into Week 4 of Block 4, and our Clean & Jerk, Back Squat, and Strict Press are all moving to 80%.
At this point in the block, the weights should feel challenging, but they shouldn't be a fight. We're still building strength, not testing it. If you're barely finishing your reps or your technique starts falling apart, back the weight down a little.
We've got a good mix of conditioning this week, too. Some shorter, faster efforts, a longer endurance workout, and a few workouts where managing your pace will make a big difference.
Let’s have a great week! ****Daily workouts are released in OneRep at 7:00 PM the night before. This weekly brief is designed to provide context and training intent for the week.
WHAT TO EXPECT THIS WEEK
MONDAY | Clean & Jerk + Climbing Ladder Workout Duration: 12 minutes
We're starting the week with heavier Clean & Jerks, followed by a workout that gets progressively harder. The conditioning combines rowing, gymnastics, and overhead barbell work, with reps increasing each round. The early rounds should move quickly, but don't let that fool you. As the reps climb, managing your pace and breaking up movements before you hit failure will make a big difference.
TUESDAY | Row Sprints + Barbell Conditioning Estimated Metcon Duration: 13–17 minutes
Tuesday starts with short, all-out rowing sprints. We're looking for maximum power on every effort, so take advantage of the rest between sets. Afterward, we've got five rounds of barbell cycling, gymnastics, and conditioning. Choose a barbell weight you can move consistently and try to keep your rounds from slowing down too much.
WEDNESDAY | Long Engine Estimated Workout Duration: 22–28 minutes Wednesday is our longer endurance day, with a mix of running, rowing, and bodyweight movements. This isn't a workout you want to attack at full speed from the start. Find a pace you can maintain, break up the bigger sets before you need to, and leave yourself enough energy for the final stretch. We've got a 30-minute checkpoint, so pacing will be important.
THURSDAY | Back Squat + Power & Speed Estimated Metcon Duration: 8–11 minutes
We're back under the bar for Back Squats at 80%. The conditioning afterward is shorter and faster, combining explosive barbell work, jumping, and running. It's the kind of workout where transitions and efficient movement can make a big difference. Move quickly, but don't sacrifice good positions just to save a few seconds.
FRIDAY | Strict Press + Strength Endurance Estimated Metcon Duration: 11–15 minutes
We'll finish our strength work for the week with Strict Press at 80%. The conditioning combines heavier pulling, dumbbell work, and biking. You'll need to manage your breathing while keeping your core engaged and your movements controlled. The reps decrease as you go, so be smart with the opening rounds and take advantage of the shorter sets toward the finish.
SATURDAY | Partner WOD
Saturday is about getting in a good workout with your FH crew. Grab a partner, have some fun, and finish the week strong.
THREE THINGS TO KEEP IN MIND
1. 80% ISN'T A MAX EFFORT.
You should be working hard, but you should also feel confident in your lifts. Good technique and consistent reps are more important than forcing a percentage.
2. DON'T TREAT EVERY WORKOUT LIKE A SPRINT.
Some days are meant to be fast. Others are meant to challenge your endurance. Learning the difference and pacing accordingly is part of getting fitter.
3. SCALING IS PART OF TRAINING.
RX isn't always the right choice. Pick the weights and movement options that allow you to get the intended workout. You'll get more out of doing the right version well than struggling through the wrong one.
THE BIG PICTURE
We're halfway through our eight-week strength progressions, and the work we're doing now is setting us up for the heavier weeks ahead.
Keep showing up, pay attention to how you're moving, and don't worry about what everyone else is lifting. Consistency over the next few weeks will matter a lot more than any single workout.
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