2021 Winter Strength cycle

2021 Strength cycle:

 
Week 1
 
Monday: Back squat: 3 x 5 @ 80%
 
Tuesday: Strict Press + Push press: 3 x 5 @ 80%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 5 @ 75%
 
Week 2
 
Monday: Back squat: 3 x 5 @ 82.5%
 
Tuesday: Strict Press + Push press: 3 x 5 @ 82.5%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 10 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 5 @ 77.5%
 
Week 3
 
Monday: Back squat: 2 x 5 @ 85%
 
Tuesday: Strict Press + Push press: 2 x 5 @ 85%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 8 each leg ( go by feel ) 
 
Friday: Deadlift: 2 x 5 @ 80%
 
Week 4
 
Monday: Back squat: 2 x 5 @ 87.5 %
 
Tuesday: Strict Press + Push press: 2 x 5 @ 87.5%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 8 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 5 @ 82.5%
 
Week 5
 
Monday: Back squat: 3 x 3 @ 90%
 
Tuesday: Strict Press + Push press: 3 x 3 @ 90%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 6 each leg ( go by feel ) 
 
Friday: Deadlift: 3 x 3 @ 85%
 
Week 6
 
Monday: Back squat: 2 x 2 @ 95%
 
Tuesday: Strict Press + Push press: 2 x 2 @ 95%
 
Wednesday: Conditioning
 
Thursday: Front Rack Lunge: 3 x 6 each leg ( go by feel ) 
 
Friday: Deadlift: 2 x 2 @ 90+%
 
Week 7
 
Monday:
Back squat: 3 x 3 @ 80% 
Press + Push press: 3 x 3 @ 80% 
Deadlift: 2 x 2 @ 80%
 
Tuesday: Conditioning
 
Wednesday: Total 

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