Journal Article of the Week
[The Push-up](https://brokenscience.org/the-push-up/)
Programming Overview
Recovery is going to be very important this week. After significant soreness from Monday and Tuesday, Wednesday and Thursday should be treated as lower-intensity recharge days. Moving at reduced intensity is more beneficial than full rest before returning to harder efforts on Friday. This is the peak week before throttling back for the Open.
Daily Workouts
**Monday** — Thruster work building to quality 3-rep max, followed by 10-1 descending rep scheme combining thrusters and chest-to-bar pull-ups.
**Tuesday** — Five rounds of 2-minute AMRAPs with 2-minute rest: double-unders, push-ups, and deadlifts.
**Wednesday** — Twenty-minute EMOM alternating: dumbbell step-ups, burpees, rowing calories, and rest. Accessory: V-ups and Russian twists.
**Thursday** — Shoulder press at 75-80%, then 12-minute AMRAP with shuttle runs, single-arm dumbbell presses, and medicine ball cleans.
**Friday** — Power clean build-up, then time-based workout combining power cleans, box jump overs, and calorie work.
**Saturday** — 30-minute team workout: rowing, wall balls, and toes-to-bar.
Thanks for all of your hard work and dedication! — Coach Joey
