Happy New year everybody! A new year means a the start of a new training cycle for us. New cycle will be as follows:

 

Monday: Bench Press + Deadlift + Conditioning

Wednesday: Squat + Conditioning

Friday: Clean & Jerk + Conditioning

Saturday: Overhead Squat+ Conditioning

Bench Press

3×5 Linear Progression

start at about 85% of your best 3×5 from last cycle

Deadlift

Increasing loads through the 8-week cycle, warm up to one top set of:
1 – Heavy 10
2 – Heavy 8
3 – Heavy 5
4 – Heavy 5
5 – Heavy 5
6 – Heavy 3
7 – Heavy 3
8 – 1-3RM test

Squat

Goal is to add weight each week.

1 – 3×10 (start at 60-70% of a 1RM)
2 – 3×10
3 – 3×8
4 – 3×8
5 – 3×5
6 – 3×5
7 – Heavy Triple Test
8 – Heavy Single Test

Clean and Jerk

These days will use EMOM barbell cycling in addition to using Clean and Jerks in conditioning pieces.

Overhead Squat

5×3 Linear Progression

Start light enough to add weight each week.