Whiteboard

This week’s work.

Follow the sessions here, run them in PlayBook, or watch the patterns on the Gonzo Strength YouTube channel.

Day 1 · Strength

Warm-up: bike + flow + empty-bar squat8 min

A. Back squat5×5 @ RPE 7

B. Romanian deadlift4×8

C. Split squat3×8/leg

D. Suitcase carry3×30m

Day 2 · Power

Snatch technique primer12 min

Hang snatch5×2

Overhead squat4×4

Pull-up + core finisher3 rounds

Day 3 · Strength

A. Bench or floor press5×5

B. Chest-supported row4×10

C. Half-kneeling press3×8/side

D. Face pull + dead bug3×12

Day 4 · Engine

5 rounds easy-hard2 min / 1 min

Bike, row, or hill walkchoose one

Finish: carry + plank6 min

These are samples of the weekly style. Coached athletes get loading, swaps, and video notes.