Summer 2016 Strength cycle

 

Week 1

Back squat: 5 x 5 @ 75%

Push press + Jerk: 5 x 4 @ 80% (end each set of push presses with 1 jerk)

Front squat: 5 x 2 @ 80%

Power clean: 8 x 2 @ 80%

Week 2

Back squat: 5 x 4 @ 80%

Push press + Jerk: 5 x 3 @ 85% (end each set of push presses with 1 jerk)

Front squat: 4 x 3 @ 80%

Power clean: 8 x 2 @ 85%

Week 3

Back squat: 5 x 3 @ 85%

Push press + Jerk: 5 x 2 @ 90% (end each set of push presses with 1 jerk)

Front squat: 3 x 4 @ 85%

Power clean: 8 x 1 @ 90%

Week 4

Back squat: 5 x 2 @ 90%

Push press + Jerks: 3 x 2 @ 95% (end each set of push presses with 2 jerks)

Front squat: 5 x 2 @ 90%

Power clean: 8 x 1 @ 95%

Week 5

Back squat: 5 x 1 @ 95%

Push press + Jerks: 3 x 1 @ 95 – 100% (end each set of push presses with 2 jerks)

Front squat: 3 x 2 @ 95%

Power clean: 8 x 1 @ 95 – 100%

Week 6

Back squat: New max

Push press: New max

Front squat: 6 x 1 @ 90%

Power clean: New max

Week 7

Front squat: New max

 

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