**Upcoming Cycle Overview (LIFT-OFF):**
This 9-week cycle will focus more on the Olympic lifting (Snatch/Clean). We will lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want to focus on replicating GOOD QUALITY lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. Every day we perform a Snatch or Clean, we go through the Burgener Warm-Up. We will start off with a PVC pipe, allowing athletes to transition into an empty barbell if comfortable. If you want to improve with these movements, this has to start every Olympic strength day. You will be doing it in your sleep by the time we are done. 🙂

Squat Clean 1×1

* Use the heaviest weight you can for the set.

All athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.”
Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace and weight jumps when you reach heavier weights.
Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).
Record your heaviest lift as 1 of your scores for load
BEGINNERS: Have athletes either build up to a very light and comfortable weight or switch to Power Clean (focus on the catch).

Complete as many rounds as possible in 15 mins of:

5-4-3-2-1 reps of:

Strict Pull-up

Dumbbell Box Step Over, 50/35 lbs, 20 in

Stimulus is steady pacing and purposeful effort to make it through this workout. There is a large risk of burning out on pull ups, so athletes should be smart in the way that they approach this movement (fast, quick sets work best). Climb down the ladder to the sets of 1. Once complete, start right back from the top (5-4-3-2-1, 5-4-3-2-1…)

Grip and Grind! Be smart on the pull ups and efficient through the dumbbell box step overs.