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 peaking your 1RM Back and Front Squat, as well as Push Press and Strict Press. We’ll finally start phase three of the 12-Week Squat Program where you’ll be pushing the 1RM Back Squat, Front Squat, Push Press, and Strict Press, as well as drop sets of 4 to take your strength to the next level.

Olympic Lifting Focus

Last cycle we focused a lot on technique by improving your 2nd pull and aggresiveness, and now it’s time to start putting that together in the full lifts as we prepare for 1RM testing next month! Our Anchor Lifts for this month are the Snatch 2RM and the 1 Clean + 2 Jerks complex, both of which are great for learning how to make heavy lifts under fatigue, as well as preparing your for the peak 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 Base OTM Cycle, where you’ll perform a series of lighter percentage work on the minute to help fine-tune your lifts, get out of your head, and maybe even slightly improve your conditioning.

Skill Focus

For those on the five-day program, you’ll have some additional skill work on our Skills & Strength Days.

For snatches, we’ll be continuing our Overhead Squat progression that we have followed for the last 8 weeks, and building to a new 1RM.

For cleans, we’ll be using a variation called the Tempo Clean which is great for slowing things down and mastering your pull technique!

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 17th, 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!