Aloha All Kine ‘ohana,
This week brings a balance of assessments, strength building, and conditioning tests. Monday kicks off with a weightlifting assessment, midweek brings squats and thrusters, and Friday closes with our API benchmark. As always, the goal is smart pacing, quality movement, and consistent effort.
Monday – Weightlifting Assessment + Gymnastics/Barbell Metcon
Strength (15 minutes):
- Accumulate 5–7 sets:
• 1 Power Snatch
• + 1 Hang Snatch
Metcon – For Time:
- 5-4-3-2-1 Power Cleans (185/125)
- 10/8 Ring Dips each round
- 15 Toes to Bar each round
Quick Tips & Strategy:
- Snatch: Focus on patience at the pull and strong turnover. Record your best set if you’re assessing.
- Metcon: Control the cleans — reset your brace each rep. Break dips early to avoid burnout. Smooth, consistent Toes to Bar sets will save your grip for later rounds.
Tuesday – Hybrid for Quality
7 Rounds (30s on / 30s off):
- Rowing
- Bench Press (135/95)
- Deadlifts (255/165)
- Pushups
Quick Tips & Strategy:
- Choose weights you can move well for the full 30 seconds.
- This is about quality volume, not chasing max reps.
- Match your output each round — steady beats fast and sloppy.
Wednesday – Squat Strength + AMRAP Test
Strength (15 minutes):
- 4 x 5 Front Squats, building each set
Metcon – AMRAP 14 Minutes:
- Buy-in: 40 Burpees Over Bar
- Then AMRAP:
• 6/4 Strict Pullups
• 8 Thrusters (95/65)
• 50 Doubleunders
Quick Tips & Strategy:
- Front Squats: Keep elbows high and core braced — build across sets with control.
- Metcon: Pace the burpees — don’t redline at the start. Thrusters should stay unbroken early; break doubleunders into calm sets to maintain rhythm.
Thursday – LIIT Conditioning
AMRAP 12:00 (x2):
- 14 Cal Row (or 90s cardio) / 4 Wall Walks / 14 Air Squats / 4 Devils Press
- 14 Cal Row (or 90s cardio) / 14 DB Ground to Overhead / 14 Lunge + High Knee / 14 Alt. SL Toes to Bar → SL Leg Raises
Quick Tips & Strategy:
- LIIT means controlled, sustainable pace. Move with good form, not speed.
- Wall Walks & Devils Press: keep reps smooth and steady.
- Treat this day as conditioning + accessory — you should leave energized, not wrecked.
Friday – API Assessment Benchmark
Metcon – For Total Reps:
- 1:00 Wallballs (20/14)
- 1:00 Hang Power Cleans (75/55)
- 1:00 Box Jumps (24/20)
- 1:00 Push Press (75/55)
- 1:00 Burpees
- 1:00 Rest
x 3 Rounds
Quick Tips & Strategy:
- Round 1: Start at ~80% effort.
- Round 2: Find consistency.
- Round 3: Push the pace.
- Smooth transitions are where you’ll earn the most reps.
Final Notes – Maui Strong 🌴
This week is a chance to test, build, and reset. Monday and Friday give us benchmark-style assessments, while Tuesday and Thursday provide controlled volume work to reinforce quality movement. Wednesday ties it together with a gritty mix of strength and conditioning.
👉 Record your numbers on assessments — progress comes from tracking and retesting.
– All Kine Coaching Team
