We are starting a new strength program for the end of Summer through Early Fall which will focus on improving our squatting and pulling strength.  The 10 x 3 program is a proven program in the strength training world and when done properly can boast huge personal bests.  The Olympic lift complexes will be a new and exciting twist on the classic lifts (Snatch and Clean & Jerk).  I hope you enjoy the program and I am looking forward to doing it with you all.

Program Cycle

Back Squat 10 x 3

Olympic Lift Complex – Clean & Jerk Bias

Deadlift 10 x 3

Olympic Lift Complex – Snatch Bias

Repeat with % progressions

% Progressions for Back Squat and Deadlift

1 -75% x 3 x 10

2 -78% x 3 x 10

3 -80% x 3 x 10

4 -70% x 3 x 10 (deload)

5 -80% x 3 x 10

6 -83% x 3 x 10

7 -85% x 3 x 10

8 -75% x 3 x 10 (deload)

9 -85% x 3 x 10

10 -88% x 3 x 10

11 – 90% x 3 x 10

12 – 3 rep max

We also will be implementing an upper body focused gymnastics program on Tuesdays and continuing with our Sprints, Sleds, and Carries on Thursdays.  Please note that if you miss a lifting day, please make it up on your own in order to stay on top of the program.  Strength programs should be followed accordingly to ensure proper acclimation to the loads and intensities.  Thank you.