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We’re entering the third round of our strength cycle! As before, you will be calculating your lifts off your “working weight,” but you should add 5-10 pounds to what you used as your working weight during the last cycle (e.g., instead of a 100 pound working weight for your deadlift you would now be using 110 to calculate all your percentages). If you weren’t here for the last cycle, your working weight should be 90% of your 1RM. And don’t worry if you don’t have a 1RM – either pick a conservative weight or ask your coach to assign you a weight. The point is to keep your working weight the same throughout each 4 week cycle; the only reason you’d adjust is if the weight is too heavy.

In weeks 1-3, you’ll do as many reps as possible on your last set. Only stop if you 1) lose form, 2) can’t do another rep, or 3) reached your comfort level. Week 4 (deload week) is a rest week with an active spin – the percentages are lower but you’ll still have the opportunity to practice the movements. At the end of each 4 week cycle, we’ll start the process all over again. Same percentages, same rep schemes, and max reps every last set, but you’ll add 5-10 pounds to your working weight each cycle.

Don’t forget to ask your coach if you have any questions!



Warm Up

General Warm Up: 1:00 Squat Hold, 15 Burpees, 1:00 Squat Hold, 15 Air Squats, 1:00 Squat Hold, 15 Empty Bar Jump Squats

You will obviously be pretty tight in your first squat hold, but spacing them out with some movement should promote blood flow and improved range of motion on each set. You can wear a glute activation band throughout the general warm up if desired.

Mobility/Activation Recommendation: Warm up your squat with a glute
activation band around the knees

Strength (Week 1)

Back Squat: 5 @ 65%, 5 @ 75%, 5+ @ 85% (use your new working weight to calculate percentages)

Last set is for max reps. And don’t forget to record your working weight and reps!


Specific Warm Up, 2 Rounds: 2×3 Pause Push Jerks, add weight each set

With higher rep push jerks, moving the feet every rep is not very efficient. Start with your feet around shoulder width. We want a pause in the dip position on both the initial and secondary/tertiary dips. Pause, jerk, bring the bar back down to the shoulders and pause in the dip again. This will help you move the bar vertically as your legs and lungs start to heat up.

3 RFT: 12/8 Calorie Bike, 12 Shoulder to Overhead (155/105)

The primary focus of this day is the heavy squatting. The 3 round metcon is designed to be a fast burner to end the day. The bike stimulus is meant to be fast and aggressive and certainly take less than 1 minute per round, on average. The heavy shoulder to overhead is meant to be challenging but ideally no more than 2 sets per round. The overall time domain is 4 to 8 minutes in duration.



Warm Up

General Warm Up: :90 Row (increase speed every :30), 20 Hinge Squats (barbell in back rack), 20 Hanging Scap Squeezes

Specific Warm Up: 2 Muscle Cleans, 2 Tall Clean Power Cleans, 2 Power Position Power Cleans, 2 Hang Power Cleans, 2 Touch and Go Power Cleans – Repeat with 75/55lbs on the bar

Keep the bar close to the body, as this will be very important for touch and go reps.


Touch and Go Power Cleans, 2 Rounds: 5 Reps, 4 Reps, 3 Reps – Rest as needed between sets

There are six sets of power cleans to work through, so you should use the first sets of 5 and 4 as a semi-warm up before getting heavier for the last set of 3. We are cycling through the rep scheme of 5, 4, and 3 two times to allow for the opportunity to increase weight and refine technique.


AMRAP 8 Minutes: 40 Burpee Box Jump Overs (24/20), 30 Pull Ups, 20 Dumbbell Thrusters (50/35)

This style of AMRAP is designed to be incredibly difficult to get through one round. The burpee box jumps should take between 3-5 minutes to finish, pull ups should take 1-3 minutes, and should be done in no more than 5 sets of 6, leaving very minimal time for the DB thrusters.