August - September Programming

New Strength Cycle Starts Aug 7th!

This cycle is designed to help gain strength and consistency in the Olympic lifts with added power lifts mixed in. We will work on the Snatch (squat), Clean (squat), and Push Jerk. Throughout the span of 8-weeks, we will be performing lifts at a set time (on the minute) to allow for adequate and consistent rest.

Strength will be held to just 3 days a week, with two lifts performed on 2 of the days and a single power lift on the 3rd. After athletes finish their first lifting session, they will transition right into the next with little to no time wasted. This is designed for athletes to get good quality, high-skill lifts at moderate to heavy weights and cash out with some singular movement strength building to enhance their Olympic lifts.

8-Week Strength Cycle Layout

Week 1

Day 1: 1RM Snatch
Day 2: 1RM Clean and Push Jerk
Day 3: Heavy 3 Shoulder Press

Week 2

Day 1: Every 1:30 x 5 sets 2 Squat Snatch + 1 Overhead Squat (@70% of 1RM) 3x3 Panda Pulls (@70-80% of 1RM)
Day 2: Every 1:30 x 5 sets 2 Power Cleans + 1 Push Jerk (@65% of 1RM) 3-2-1-1-1 Front Squat (build up in weight)
Day 3: Heavy 3 Back Squat

Week 3

Day 1: Every 1:30 x 5 sets 3 Position Power Snatch (High/Mid/Floor)(@65% of 1RM) 3x3 Overhead Squat (@75% of 1RM)
Day 2: Every 1:30 x 5 sets 3 Position Squat Clean (High/Mid/Floor)(@70% of 1RM) 3x3 Push Jerk (75%)
Day 3: Heavy 3 Deadlift

Week 4

Day 1: Every 1:30 x 5 sets 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM) 3x3 Snatch Balance (@80% of 1RM)
Day 2: Every 1:30 x 5 sets 1 Power Clean + 1 Push Jerk (@70% of 1RM) 3-2-1-1-1 Front Squat (build up in weight)
Day 3: Heavy 2 Shoulder Press

Week 5

Day 1: Every 1:30 x 5 sets 3 Position Power Snatch (High/Mid/Floor)(@70% of 1RM) 3x2 Overhead Squat (@80% of 1RM)
Day 2: Every 1:30 x 5 sets 3 Position Squat Clean (High/Mid/Floor)(@75% of 1RM) 3x3 Push Jerk (80%)
Day 3: Heavy 2 Back Squat

Week 6

Day 1: Every 1:15 x 10 sets 1 Squat Snatch (Start at 65% and Build, No higher than 90%)
Day 2: Every 1:15 x 10 sets 1 Clean and Push Jerk (Start at 65% and Build, No higher than 90%)
Day 3: Heavy 2 Deadlift

Week 7

Day 1: Every 1:30 x 5 sets 3 Position Snatch (High/Mid/Floor)(@60-70% of 1RM) 3x1 Overhead Squat (@80-90% of 1RM)
Day 2: Every 1:30 x 5 sets 3 Position Squat Clean (High/Mid/Floor)(@60-70% of 1RM) 3x1 Push Jerk (80-90%)
Day 3: Heavy 10 Shoulder Press

Week 8

Day 1: 1RM Snatch
Day 2: 1RM Clean and Push Jerk
Day 3: Heavy 10 Back Squat?

We want to keep the lifting sessions under 20 minutes. This includes “Strength Prep” and “Lifting session.” So let’s maximize our time together and get after it!!