Hey team!
Here’s some more info about the current training block…
In terms of the strength cycle, the first 8 weeks are going to be squat focused, with the front squat as primary, and the back squat as secondary.
We hit a heavy Front Squat single last Monday to use for percentages throughout the next 8 weeks. If you missed this day and don’t have a current 1RM, you can use 80-85% of your max back squat. If you have no tested maxes, ask your coach for guidance.
For Back Squat, we will be alternating between higher volume and lower volume sets of pause squats. These days will be based on RPE (rate of perceived exertion), but ideally you’ll be able to increase the weight each week.
During the squat focus, there will not be deadlifts in the strength portion of the program, but you will see them in the conditioning. Deadlifts will rotate back in after the first 8-9 weeks.
For the oly lifts, we’re going to see more complexes this block. This continues what we were working on during the last block.
Our press day will continue to cycle bench press, push press, and strict press. We will also have a DB/accessory day. On these days, we will have a longer conditioning piece (20-30 min).
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