The CFG Summer lifting will consist of the following lifts and percentages. It is imperative that the program is followed as is. You will use 90% of your max as your training max for the Power Lifts and your 1 rep max for the Olympic Lifts. If you miss a lift, please be sure to make it up on your own so you can keep on schedule with the proper progressions. This cycle will go through the Summer and into early September.
Power Lifts – Back Squat, Deadlift, Shoulder Press, Floor Press
Olympic Lifts – Snatch, Clean, Jerk
Power Lifts (using 90% of your 1 rep max)
50% x 12 x 5 sets (60 rep volume)
60% x 10 x 5 sets (50 rep volume)
70% x 8 x 5 sets (40 rep volume)
80% x 6 x 5 sets (30 rep volume)
Olympic Lifts (using your 1 rep max)
65% x 3 x 6 sets (18 rep volume)
70% x 3 x 5 sets (15 rep volume)
75% x 3 x 4 sets (12 rep volume)
80% x 3 x 3 sets (9 rep volume)
If you have any questions, please contact Barry. Thank you.