WEEKLY ATHLETE BRIEF 11/2-11/7
BLOCK 4 | WEEK 6 Heavy Push
We're heading into Week 6 of Block 4, and our Clean & Jerk, Back Squat, and Strict Press are all moving to 90%.
This is our heaviest week so far. The reps have continued to come down as the weights have gone up, and now we're working with some pretty challenging loads. But we're still not testing. The goal is to make four strong, controlled singles and get comfortable handling heavier weights without sacrificing technique.
We've also got a good mix of conditioning this week, including max-effort row sprints, a longer aerobic workout Wednesday, and some shorter workouts that will challenge your pacing.
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 Barbell Ladder Estimated Metcon Duration: 15–20 minutes
We're starting with Clean & Jerk singles at 90%. Take your time between attempts, get set properly, and focus on making every lift look the same.
The conditioning afterward features a barbell that gets heavier as the reps decrease, with bike efforts between rounds. The early rounds should move fairly quickly, but don't let that fool you into starting too fast. The challenge is managing your effort so you can still move the heavier weights well toward the end.
TUESDAY | Row Sprints + Mixed Conditioning Estimated Metcon Duration: 12–16 minutes
Tuesday starts with five 20-second max-effort row sprints. We're continuing to develop power, so these should be aggressive efforts with plenty of recovery between them. The goal is to produce as much power as possible during each sprint.
Afterward, we've got seven rounds of gymnastics and conditioning. Nothing overly complicated, but the volume adds up. Keep your transitions quick, break movements before reaching failure, and find a pace you can maintain across all seven rounds.
WEDNESDAY | Long Engine Estimated Workout Duration: 25-32 minutes Wednesday is all about aerobic endurance. We've got a longer workout combining running, rowing, and double-unders, with the distances getting shorter as you go.
The biggest mistake you can make is coming out too fast. The opening section is the longest, so settle into a sustainable pace and give yourself room to increase your effort later.
There's a 35-minute cap, and you'll need to be starting the final run by 30 minutes to continue.
Scale appropriately from the beginning so you can keep moving and get the intended conditioning benefit.
THURSDAY | Back Squat + Ascending AMRAP Estimated Metcon Duration: 10 minutes
Back Squats move to four singles at 90% this week. This is our final heavy squat session before testing next week, so every rep matters. Focus on consistent depth, good bracing, and controlled movement. There's no reason to grind through a rep just to hit a percentage.
The workout afterward is a short ascending AMRAP. The reps increase every round, so what starts out feeling pretty manageable will get challenging quickly. Stay controlled through the early rounds and be smart about breaking up your sets as the volume increases.
We'll finish with some core work.
FRIDAY | Strict Press + Muscular Endurance Estimated Metcon Duration: 15–20 minutes
We're finishing our strength work with four heavy Strict Press singles at 90%. Focus on a strong midline, good bar path, and clean reps.
The conditioning afterward is a descending rep ladder focused on upper-body muscular endurance, with short bike efforts between rounds. The biggest challenge will be managing fatigue. Choose a weight you can control, and don't wait until your arms are completely exhausted to start breaking up your sets.
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 FOCUS ON THIS WEEK
1. MAKE EVERY HEAVY REP COUNT.
We're at 90% now, and the goal is quality, not just getting the weight up. Take your time between sets, reset before every lift, and focus on good positions. If 90% isn't moving well that day, adjust. We're preparing to test, not trying to set records this week.
2. UNDERSTAND THE GOAL OF EACH WORKOUT.
Tuesday's sprints are meant to be all-out efforts. Wednesday is about sustained aerobic work. Monday and Thursday require you to manage your effort as the workout gets more challenging. Not every day should feel the same, and knowing when to push and when to pace yourself will help you get more out of your training.
3. DON'T LET FATIGUE DICTATE YOUR TECHNIQUE.
There's a good amount of barbell and upper-body work this week. Choose weights you can move well, break up sets before reaching failure, and make adjustments when needed.
Getting through a workout with good movement is more valuable than forcing a heavier weight with poor technique.
THE BIG PICTURE
We're six weeks into our eight-week strength cycle, and we're getting close to seeing what all this work has produced.
Next week we'll test our Back Squat and Strict Press, while our Clean & Jerk moves to 95% before testing in Week 8.
We've spent the last several weeks building strength, improving technique, and gradually increasing intensity. Now it's about staying consistent and trusting that progression.
Don't feel like you need to prove anything this week. Make your lifts, train with purpose, and put yourself in the best position possible when it's time to test.
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