New Training Cycle Starts 7/15: Snatch and Clean & Jerk 1RMs!
We’re starting a new training cycle on the OlyStrong 3 & 5-Day Teams, so if you’re looking to start taking your weightlifting seriously, there’s no better time to start!
Strength Focus
This 4-week block’s strength focus is primarily on maintaining your strength while increasing your speed and explosiveness by using pause + regular squats and push presses. This will help improve the carry-over to your olympic lifts as well as provide a slight deload to allow you to fully recover to push your olympic lifts hard for this 4-week block!
Olympic Lifting Focus
This cycle is all about pushing for a new PR in the Snatch and Clean & Jerk! We’ve been building to it for the last 12 weeks, so for those of you who have followed along, you are now fully prepared for a new PR! If you’re just starting the team, no worries, you’ll still be likely to set a new PR, but if not, you’ll have a good baseline for the next training block starting next month!
We’ll also be using one of my favorite methods for improving your technical consistency, On-The-Minute work! In this training cycle, we’ll follow the Heavy Consistency OTM Cycle, where you’ll perform a series of lighter percentage work on the minute to help fine-tune your lifts and get out of your head, before performing a few heavy singles afterward to improve your ability to maintain your technique at heavier weights!
Skill Focus
For those on the five-day program, you’ll have some additional skill work on our Skills & Strength Days.
We’ll be performing two exercises, the Tall Snatch and Tall Clean, which are great drills for learning how to use the arms correctly to pull yourself under the bar. If you don’t know how to get under your snatch and clean, this drill will be very helpful!
If you’re ready to take your Olympic lifting seriously, then make sure to start your free week trial today! And don’t worry if you’re not able to start right on the 15th, you can always message me in the app to figure out which workout to start with so you can catch up with the rest of the team!
And if you didn’t know, whether you’re on the 3-Day or 5-Day team, you’ll always have access to coach messaging, daily video reviews from one of our coaches, and demo videos with full instructions so you never have to worry if you’re doing something wrong!