June-July Programming

We will begin performing two lifts on the same day twice a week.  

Cycle Overview: LOCKED AND LOADED

In this 8 week cycle, we are switching our focus to heavier Front Squats, Deadlifts, Bench Press, and some weighted gymnastic movements that will give us the best of both worlds. We will focus on gaining strength and muscle endurance in our drive and pull. Don't worry, some Olympic lifting will be mixed into the regular workouts to sustain movement and consistency.

8-Week Cycle Layout:

Week 1
Day 1: Heavy Single Front Squat / Heavy Single Strict Weighted Chin-ups
Day 2: Heavy Single Bench Press / Max Height Box Jump
Day 3: Heavy Single Deadlift / Max Rep Strict Handstand Push-ups

Week 2

Day 1: 3 Tempo Front Squats x 5 sets @65% of 1RM / 5 Strict Weighted Chin-ups x 5 sets @50% of 1RM
Day 2: 3 Tempo Bench Press x 5 sets @65% of 1RM  /  3 High Box Jumps x 5 sets 
Day 3: 3 Dead stop Deadlifts x 5 sets @65% of 1RM / 40-50% Strict Handstand Push-ups of Max Reps x 5 sets

Week 3

Day 1: 2 Pause Front Squats x 5 sets @70% of 1RM / 3 Strict Weighted Chin-ups x 5 sets @65% of 1RM
Day 2: 2 Pause Bench Press x 5 sets @70% of 1RM  /  3 High Box Jumps x 5 sets 
Day 3: 2 Deficit Deadlifts x 5 sets @70% of 1RM / 30-40% Deficit Strict Handstand Push-ups of Max Reps x 5 sets

Week 4

Day 1: 1 In the Hole Front Squats x 5 sets @75% of 1RM / 2 Strict Weighted Chin-ups x 5 sets @70% of 1RM
Day 2: 1 Bench Press x 5 sets @75% of 1RM / 3 High Box Jumps x 5 sets 
Day 3: 1 Deadlifts x 5 sets @75% of 1RM / 50% Deficit Strict Handstand Push-ups of Max Reps x 5 sets

Week 5

Day 1: 3 Tempo Front Squats x 5 sets @70% of 1RM / 5 Strict Weighted Chin-ups x 5 sets @50-60% of 1RM
Day 2: 3 Tempo Bench Press x 5 sets @70% of 1RM / 3 High Box Jumps x 5 sets 
Day 3: 3 Dead stop Deadlifts x 5 sets @70% of 1RM / 45-55% Strict Handstand Push-ups of Max Reps x 5 sets

Week 6

Day 1: 2 Pause Front Squats x 5 sets @75% of 1RM / 3 Strict Weighted Chin-ups x 5 sets @60-70% of 1RM
Day 2: 2 Pause Bench Press x 5 sets @75% of 1RM / 3 High Box Jumps x 5 sets
Day 3: 2 Deficit Deadlifts x 5 sets @75% of 1RM / 40-50% Deficit Strict Handstand Push-ups of Max Reps x 5 sets

Week 7

Day 1: 1 In the Hole Front Squats x 5 sets @80-90% of 1RM / 2 Strict Weighted Chin-ups x 5 sets @70-80% of 1RM
Day 2: 1 Bench Press x 5 sets @80-90% of 1RM / 3 High Box Jumps x 5 sets 
Day 3: 1 Deadlifts x 5 sets @80-90% of 1RM / 60-70% Deficit Strict Handstand Push-ups of Max Reps x 5 sets

Week 8

Day 1: Heavy Single Front Squat / Heavy Single Strict Weighted Chin-ups
Day 2: Heavy Single Bench Press / Max Height Box Jump
Day 3: Heavy Single Deadlift / Max Rep Strict Handstand Push-ups

We want to keep the lifting sessions around 20 minutes. This includes Strength Prep and Lifting session.