In part 1, This week we’re moving into our next strength cycle. This is an 8 week linear progression strength cycle that’s focused on volume training with the same loading across all sets. Keep in mind that all our percentages are based on technical failure and not simply completion regardless of mechanics and quality.  Essentially the name of the game with this cycle is that it starts challenging and stays challenging. The challenge only increases due to fatigue, not due to increased load.  In part 2, we are moving through as many rounds as possible of dumbbell snatches and push ups.  In between each “station” athletes will complete a 60’ farmers carry with their dumbbell from the snatches.  Stimulus today is heavy, so help athletes find what that means for them today.  While we want it to be heavy, we are still looking for quality movement and sound form. 

Score | Rounds + Reps (Carries Don't Count Towards Score)

Target Score | 3-5 Rounds 

Stimulus | Heavy Loading

Dumbbell Snatch | Heavy Loading, but able to complete in 1:30 or less. Alternate arms for each rep. 

Push Ups | 1:30 or less.  Scale to a variation that will allow for reps to be completed in this time frame. 

Carry | Same dumbbell from the snatches used here.  Single arm carry, alternating hands however you would like. 

Drive Through the Heels in Sumo Deadlift

Today’s focus is on driving through the heels during the sumo deadlift. This ensures you’re engaging your posterior chain—glutes, hamstrings, and lower back—effectively while maintaining proper balance and control. Pushing through the heels helps generate more power and reduces unnecessary strain on your lower back by encouraging the right muscle groups to work together.

DUMBBELL SNATCH

Reduce Loading/Reps 
Dumbbell Hang Power Snatches 
Kettlebell Swings 
Empty Barbell Hang Power Snatches

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PUSH-UPS

Reduce Reps
Box Push-Ups (Hands Elevated)
Dumbbell Bench Press
Dumbbell Floor Press

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FARMER’S CARRY

Reduce Loading
Reduce Distance
Kettlebell Farmer’s Carry
Suitcase Hold 
Shuttle Runs

There are two great options for room set up today:

Option 1- Set a 60’ line, athletes will complete their snatches on one side, then farmers carry down to the other side and complete their push ups, then carry back for their snatches. 

Option 2, Set a 30’ line, athletes will complete their snatches on one side, carry down and back to then complete their push ups, then follow the same format throughout their rounds.