9 week strength emphasis cycle using less prescribed percentages and more weights according to feel. Well-suited for athletes without well-developed classic lifts.

"Clean and Jerk went from 250 to 264.5 lbs. Snatch went from 160 to 198.4 lbs. Great program" - Tim L.

Volume: High
Intensity: Adjustable

Good For:

• Intermediate to advanced lifters
• Lifters without accurate 1RMs
• Overhead and squat strength
• CrossFitters or other athletes who want to emphasize strength and weightlifting temporarily while not losing a lot of conditioning (minimal conditioning work included)

Notes:

• In this cycle, % prescriptions following any "RM" are percents of the weight used for that rep maximum; e.g. "Jerk - 4RM; 90% x 4 x 2" means you take the jerk up to the heaviest set of 4 you can manage, then use 90% of that weight for 2 more sets of 4 reps.