The Week Ahead 4/13/26

Team, a bit early this week… It’s DCPS Spring Break, so of course daycare said my 2 year old should take a break, too. So we’re off to Arizona! Never been to the desert, so I’m looking forward to some running, hiking, and pistols and handstands. Who needs a gym? The week ahead:

Monday - Longer WOD meets HEAVY Deadlifts. 22 minutes on the clock… 275/185 DL mixed with some push-ups, Air squats, and running. The run is 200m, so if you get 5-6 rounds, you’re looking at 1k or 1.2k total distance.

Plan for guided mobility after.

Tuesday - One of those strange days I occasionally throw in. Core Strength EMOM first, then a 20 minute AMRAP that consists primarily of isometric hold: Flex Arm Hang, Paleo Chair, Plank Hold. Also some Box Jumps. Isometrics are incredibly good for your joints and are a staple of smart PT. Also, they will challenge your determination. Plan for some additional mobility after.

Wednesday - Strength-y Day. The -y consists of 32 total burpees. Otherwise lots of strength and structured rest. We’ll practice our clean and Jerk a bit, then apply that practice to an E90s of 8 rounds. You’ll do 2 clean and jerks, followed by 4 burpees. Then, we wail on the upper body with Ring push-ups and Bent over row.

Thursday - Pause back squat. 5 sets of 3. So a heavy and time-consuming strength period. Then a sprint-y WOD of double Unders, and week 5 or 6 in a row of chest to bar pull-ups.

Friday - Handstand skill practice makes its return, and we’ll pair that with weighted WIDE grip pull-ups. Then a shuttle run based WOD with single Arm KB Thrusters and KB Swings. The single Arm aspect makes the thrusters MUCH more enjoyable.

Saturday - Partner WOD and arms!!

All my love,

Coach Jason