This is our new way of putting out information in a more convenient manner that can be always be found when needed
New Lifting Cycle Coming Up!
“TIME TO LET GO” (8-Week Strength)
During the next eight weeks, our goal is to gain strength and power in our squats and press. We will bounce back and forth between heavy and light/moderate weight each week. When percentages are down, the volume will increase, along with some added accessory that we will superset between lifts. This will help athletes generate stronger hip and arm drive, creating much more explosiveness off the start. Also, we are continuing with our Olympic Lifting once a week for strength as we ping pong back and forth between Squat Snatch and Power Clean. One will always be programmed as the strength, while the other is implemented into one of the workouts for the week.
8-Week Layout:
Wk1 (May 20th)
Day 1:
Day 2:
Day 3: Heavy Single Front Squat
Day 4: Heavy Power Clean (8:00)
Day 5: Heavy Single Shoulder Press
Wk2 (May 27th)
Day 1: Murph
Day 2:
Day 3: 3×12 Shoulder Press (55-60%), 12 (L/R) Banded Kneeling One Arm Lat Pulldown after each set
Day 4: Heavy Squat Snatch (8:00) 3×8 Hang Muscle Snatch (40-50% of Heavy Snatch)
Day 5: 3×12 Front Squat (55-60%) (Super Set 3 seated Box Jumps after each set)
Wk3 (June 3rd)
Day 1: Every 3:00 (5 sets) 10 Hang Power Cleans (Build up to 65% of 1RM Clean)
Day 2:
Day 3: 3-2-1-1-1 Front Squat (Build to 85-90%)
Day 4: 3-2-1-1-1 Shoulder Press (Build to 85-90%)
Day 5:
Wk4 (June 10th)
Day 1: 3×10 Shoulder Press (60-65%), 5 Negative Pull Ups after each set
Day 2: Every 3:00 (5 sets) 5 Hang Squat Snatch (Build up to 65% of 1RM Snatch)
Day 3:
Day 4: 3×10 Front Squat (60-65%) (Super Set 2 Standing Broad Jumps after each set)
Day 5:
Wk5 (June 17th)
Day 1: 3-2-1-1-1 Power Clean (Build to 85-90%)
Day 2:
Day 3: 6×3 Front Squat (80-85%)
Day 4:
Day 5: 6×3 Shoulder Press (80-85%)
Wk6 (June 24th)
Day 1:
Day 2: 3×8 Shoulder Press (65-70%) 15 Seated Banded Lat Pull after each set
Day 3: 3×8 Front Squat (65-70%) (Super Set 3 seated Box Jumps after each set)
Day 4:
Day 5: 3-2-1-1-1 Squat Snatch (Build to 85-90%)
Wk7 (July 1st Deload)
Day 1: 5×5 Front Squat (65%) (Super Set 1 Standing Broad Jumps after each set)
Day 2: 5×5 Shoulder Press (65%), 5 Negative Pull Ups after each set
Day 3: Heavy Single Power Clean
Day 4: July 4th
Day 5:
Wk8 (July 8th)
Day 1: Heavy Single Front Squat
Day 2: Heavy Single Snatch
Day 3:
Day 4: Heavy Single Shoulder Press
Day 5:
