New cycle kicks off Monday, July 16
Our new cycle kicks off next Monday, July 16! Read all about what to expect during the next eight weeks.
Mondays will focus on clean technique. We’ll work with complexes, practice lifting under fatigue, and also hit some clean accessory work, including pulls and deadlifts. Some weeks will also include other accessory work to strengthen the upper back, lats, and shoulders.
Tuesday will still be back squat, focusing on slightly higher volume this time. Percentage ranges will be given, but it’s important to note that they don’t have to be followed to the letter. Certain rep schemes (such as 80-85% for 6 reps) will be doable for some but not for others. You should be working hard and struggling a bit with these sets, but never failing any reps. Ask your coach if you’re unsure and use lighter loads if necessary.
On Wednesdays we’ll focus on getting stronger overhead. The cycle kicks off with a 1-rep max push press test, as we haven’t done that in a while and we’ll need a number to work off of for the percentage work. Over the next four weeks, we’ll increase weight and decrease volume, ending with a push press re-test in week 5. Additionally, we’ll be testing a push jerk that same day as we progress into three weeks of push jerk before the cycle wraps up.
For the first three weeks of the cycle, Friday will focus on snatch accessory work: snatch deadlifts, pulls, and Sotts press. Mobility might be an issue for some of you with sotts press – plenty of modifications will be given so there’s no reason not to come to class. After week three, we’ll transition into the full lift, utilizing complex work, EMOMs, and pulling from a variety of positions.
The cycle will start relatively light overall, and will ramp up intensity as we go. Conditioning will be fun, intense, and varied. Rest up this weekend and get ready to work!
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