Weekly Training Log | January 12–18, 2026

Olympic Lifting, Hero WOD Conditioning, EMOM Strategy, and Sustainable Volume

This week’s training emphasizes barbell efficiency, work capacity, movement quality under fatigue, and intelligent pacing. The sessions balance classic CrossFit benchmarks, Olympic lifting practice, and scalable conditioning designed to support long-term athletic development.

Monday | January 12, 2026

Barbell + Conditioning

5 Rounds
7 Squat Cleans @105/155 lbs
14 Kettlebell Swings @1/1.5 pood

Focus: midline stability, posterior chain power, and cyclical breathing under load.

Tuesday | January 13, 2026

Make-Up Day

See previous WODs.

Purpose: recovery management, schedule flexibility, and training consistency.

Wednesday | January 14, 2026

Hero WOD: Rene

7 Rounds
400 m Run
21 Walking Lunges
15 Pull-Ups
9 Burpees

A high-volume hero workout emphasizing leg endurance, pulling stamina, and mental resilience.

Thursday | January 15, 2026

Olympic Lifting: Split Jerk

3-3-3-3-3-3-3

Focus: bar path efficiency, footwork consistency, and overhead stability under repeated effort.

Friday | January 16, 2026

Isabel’s Big Sister

50 Snatches @95/135 lbs

Completed as an EMOM:
3 unbroken reps every minute
Finished under 17 minutes

Training Notes:

Choosing a weight you can confidently complete for consistent triples is the right call. While muscling the bar is possible early, it quickly becomes unsustainable. This workout rewards efficiency over aggression.

The high volume forces technical discipline. Each rep must be repeatable. By the later sets, execution improves because inefficiencies are removed. The final set included an extra rep simply because the rhythm was locked in.

Key takeaway: Slow is smooth. Smooth is fast.

Saturday | January 17, 2026

Team WOD

Partner-based conditioning emphasizing shared pacing, communication, and collective output.

Sunday | January 18, 2026

Benchmark WOD: Chelsea

30-Minute EMOM
5 Pull-Ups
10 Push-Ups
15 Squats

Scaling Guidance:

Choose a sustainable structure:

• 3-6-9

• 2-4-6

Goal: complete all 30 rounds with consistent movement quality.