Level 1

Jerk- 4RM;90% 2 x 4

Push press- 5RM;90% 2 x 5

Back Squat- 5RM;90% 4 x 5

Level 2

Jerk- 4RM;90% 2 x 4

Push press- 5RM;90% 2 x 5

Back Squat- 5RM;90% 4 x 5

Level 3

Jerk- 4RM;90% 2 x 4

Push press- 5RM;90% 2 x 5

Back Squat- 5RM;90% 4 x 5

Level 4

Jerk- 4RM;90% 2 x 4

Push press- 5RM;90% 2 x 5

Back Squat- 5RM;90% 4 x 5

Tips & Tricks

Hey Super Best Friends Club, Coach Pat here.

This week we are starting our first ever olympic cycle!! We are very excited to get this going and look forward to seeing everyone improve in the fast lifts. I’m gong to do this cycle right along with you folks so we’ll be suffering together.

You’ll find our Met-Cons are shorter, with a larger focus on the “strength” portion of the WOD. Don’t worry, this type of training is perfect for gaining muscle and losing fat!

In this Cycle % prescriptions following any “RM” are based off of that days RM.

For example:

Back Squat 5RM; 90% 4 x 5 would mean work up to the heaviest set of 5 Back squat you can do for the day and then do 4 sets of 5 reps at 90%

Conditioning

3 rounds:

2 minutes to do:

15 DB bent over rows each arm as heavy as possible

AMRAP sit-ups

rest one minute

Get more Awesome:  Couch stretch 2 minutes/side pigeon stretch 1 minute/side.