Here is the template for our last strength cycle before the summer.
Monday will be squat and vertical pressing day. First week has strict pressing for strength and cluster sets to allow for lifting heavier while maintaining better reps. Second week we have push press for power and strength, together with standard back squats for posterior chain and heavy leg training.
Wednesday is for weightlifting and skill work. Rotating between snatch and clean work in different variations. Focus will continue to be on technique over weight, since better technique will allow for lifting more weight with less effort over time.
Friday will be our pulling day. In the first week we have rack pulls to strengthen our deadlifts from the knees and up, and to get our glutes and backs stronger by lifting heavier than in the normal deadlift. The second week we are strengthening the pull from the floor, and with that also our core and legs/hips through full range of motion. Together with the lower body pulling, we'll also have upper body push-pull work like in previous cycles (pull ups, rows, bench press, floor press etc). This work can be organized as basic strength training or as a heavy metcon (for weight).
(Small changes might happen if needed.)
Remember that consistency beats intensity, so showing up as much as possible across the 10 weeks to get the work done, beats showing up here and there and only for the heaviest lifts (and complaining about no progress).
Also stay true to reps in reserve and not going too heavy in the 8 weeks leading up to 1RM weeks. This allows better lifting speed, rep quality and faster recovery. And that again leads to better results at the end of the cycle. This is the "trust me bro" that you should trust😉
So lets get to work and get stronger for the summer! 🏖️💪
Head Coach
