WEEKLY ATHLETE BRIEF 11/9-11/14
BLOCK 4 | WEEK 7 BACK SQUAT TEST WEEK
Thursday we’ll test our Back Squat and see how the last several weeks of training have paid off. Clean & Jerk and Strict Press will build to heavy singles, with their testing coming in Week 8.
Wednesday, we’ll come together for “11/11,” our Veterans Day 🇺🇸 workout, honoring those who have served, including the veterans in our FH community.
We’ve also got conditioning that will challenge pacing, coordination, and your ability to repeat strong efforts.
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 + Mixed Conditioning Estimated Metcon Duration: 9–14 minutes
We’ll build to a heavy Clean & Jerk single without max attempts. Take your time between sets and let your technique determine how heavy you go.
The metcon combines moderate barbell work, gymnastics, and machine conditioning. Breathing and grip will become factors as the rounds add up. Choose manageable sets early, keep transitions short, and avoid turning the opening round into a sprint.
TUESDAY | Power Development + Conditioning Estimated Metcon Duration: 11–15 minutes
Short, max-effort bike intervals start the day. Commit to each effort and use the recovery so you can produce strong output repeatedly.
The metcon shifts toward coordination and core endurance, with running mixed in. The work gets smaller as you progress, but the early volume can catch up with you. Find a relaxed rhythm and scale early if coordination or muscular fatigue starts creating long breaks.
WEDNESDAY | 🇺🇸 Veterans Day "11/11" Estimated Workout Duration: 24-28 minutes We’ll recognize the veterans in our community with a workout built around November 11. Its six rounds honor the six branches of the armed forces, with an additional nod to veteran suicide awareness.
Expect longer machine efforts surrounding rounds of simple movements. The challenge is keeping a steady rhythm through the middle and carrying it into the finish.
Hold RPE 7, take short breaks before movement quality slips, and scale with your coach to keep the work consistent. We’re training together with purpose while keeping Thursday’s squat test in mind.
THURSDAY | Back Squat Test + Short Conditioning Estimated Metcon Duration: 9 minutes
Back Squat is the priority today. Build gradually, take your rest, and work with your coach to choose attempts based on how you’re moving. Keep your depth consistent and your setup familiar.
The metcon is a short ascending couplet combining barbell work and gymnastics. Small opening sets will move quickly, but the increasing reps will test your grip and ability to manage breaks. Stay controlled early and choose a workout weight that reflects how you feel after testing.
FRIDAY | Strict Press + Repeatable Efforts Estimated Metcon Duration: 15 minutes
Build to a heavy Strict Press single with clean technique and no max attempts. We’re getting ready to test next week.
Conditioning combines running, light barbell work, and bodyweight movement in intervals with rest built in. Push at a pace you can repeat, then use the remaining time to recover. Your slowest round determines your score, so consistency matters more than a blazing first round followed by a big drop-off.
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. LET YOUR MOVEMENT GUIDE THE WEIGHT.
Percentages are a guide. If your lifts are moving well, build. If technique starts slipping, adjust with your coach. A strong lift with better execution is progress, even without a PR.
2. MATCH YOUR EFFORT TO THE DAY.
Tuesday’s intervals call for maximum effort. Wednesday calls for steady pacing. Friday rewards consistency. Understanding the purpose helps you get more from each session.
3. TAKE RECOVERY SERIOUSLY.
Sleep, food, and hydration matter. Let your coach know if you’re carrying soreness or fatigue so we can adjust appropriately.
THE BIG PICTURE
This week we’ll honor our veterans, test our Back Squat, and prepare for the final week of Block 4. Clean & Jerk, Strict Press, and our bike benchmark are coming in Week 8.
Stay consistent, make good decisions with your coach, and give yourself the best chance to show your progress.
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