In the next nine weeks, we will follow a modified version of the Wendler 5-3-1 cycle to improve power in our deadlifts and back squats. After determining our “Heavy Single” in the first week, we will use 90% of that weight as our base weight for each session. Each lifting session will start with 10 reps to activate the leg muscles.
For our Olympic lifting, we will prioritize power and volume in the Power Snatch and Power Clean and Jerk, having athletes work through moderate-heavy sets. To start, athletes should use the 6×6 (weeks 1 and 2) to establish an easy and consistent starting weight through single repetitions, NO touch-and-go!! We will incrementally increase the barbell weight by 5-10 lbs (total) for each Olympic session. Athletes should only add weight if they consistently demonstrate proficient movement across sets. As the sets progress, the number of repetitions will decrease, and athletes should also consider the reduced time available to complete each set. Now, let’s gear up and get back to work!
Our next Bring a Friend Week will be after the progression! Join us from 10/7/2024-10/12/2024 to try us out for a FREE week!
