Level 1

4 Rounds

10/8 Cal Bike

8 Hang P. Clean

6 Thrusters

*Groups of 2-3 Follow The leader or alternating with a partner

Level 2

4 Rounds

10/8 Cal Bike

8 Hang P. Clean

6 Thrusters

#65/42

*Groups of 2-3 Follow The leader or alternating with a partner

Level 3

4 Rounds

10/8 Cal Bike

8 Hang P. Clean

6 Thrusters

#75/53

*Groups of 2-3 Follow The leader or alternating with a partner

Level 4 Rx

4 Rounds

10/8 Cal Bike

8 Hang P. Clean

6 Thrusters

#95/65

*Groups of 2-3 Follow The leader or alternating with a partner

Motivation

Hey cool guys, welcome to our next cycle of training, I’m very excited about it, we got some cool new stuff, and ya’ll are gunna get FIT!!

Here are some notes from Carlos, if you have trouble understanding any of the terminology, don’t worry, we’ll be explaining it so you can get used to it and our abbreviations:

Goal here is building the foundation of these sweet new 1RMs everyone has with some good old progressive overload.

Major lifts (Squat, Deadlift. Press) will start at 70% of 1RM increasing #5-10lbs/wk with a goal of 8-15 reps per set with 2-3 minutes of rest. Leave 1 or 2 reps in the tank for every strength component we train, we shouldn’t be failing sub max loading. With that being said, Aim high! You get out of it what you’re willing to put in.

If loading begins to get too heavy too early, i.e. you’re struggling to get 8 reps during week 2 and 3, DO NOT add weight the following week, rather-repeat the same weight and attempt to complete more reps, so we’re still increasing strength without breaking down.

Be Patient with the Olympic lifting, Quality ALWAYS first! Miss more than 2 in a row, and drop down in loading. Aim to increase your top end sets just a bit every week.

Strength

Every :90s x 8

1 LH P. Clean (Low Hang Power Clean)

2 LH P. Clean + F. Squat

Back Squat

Wk 1_3 sets @70%  8-15 reps

Mobility: couch stretch 4 mins, seal stretch 3 mins