**This Week’s Workouts (July 15-20):**
This week, we have a break from strength training. It’s a good opportunity for us to reset before starting a new cycle next week. On Monday, we’ll begin with a fast 3-round workout followed by a chipper to finish off. Tuesday’s workout will include box jumps, sit-ups, and biking for a max-calorie effort. Wednesday’s focus is on high-intensity snatch and running sets. On Thursday, we’ll tackle lunges and cleans all with a wall ball. Finally, Friday will be dedicated to an upper-body workout with a cardio component. Saturday’s team workout will be challenging, focusing on the legs and overall endurance.

In the next nine weeks, we will follow a modified version of the Wendler 5-3-1 cycle to improve power in our deadlifts and back squats. After determining our “Heavy Single” in the first week, we will use 90% of that weight as our base weight for each session. Each lifting session will start with 10 reps to activate the leg muscles.

Example: Your heavy single in the back squat is 200 lbs, so you will use 180 lbs (90%) for your training-weight calculations. Therefore, all of your percentages each week will be based off of 180 lbs, not 200. We will go through this cycle twice. During the second round, athletes will add 10lbs to their 90% of their heavy single. So, if 180 lbs was your working weight (90% of heavy single), you would use 190 lbs as the base for the percentages.

For our Olympic lifting, we are introducing a classic Mayhem favorite, “Squats By Dre.” During these sessions, we will prioritize power and volume in the Power Snatch and Power Clean and Jerk, having athletes work through moderate-heavy sets. To start, athletes should use the 6×6 (weeks 1 and 2) to establish an easy and consistent starting weight through single repetitions, NO touch-and-go!! We will incrementally increase the barbell weight by 5-10 lbs (total) for each Olympic session. Athletes should only add weight if they consistently demonstrate proficient movement across sets. As the sets progress, the number of repetitions will decrease, and athletes should also consider the reduced time available to complete each set.

Athletes who miss a week can take 5% off their lifts to stay comfortable and work with the class. If they miss finding their heavy single in a lift, they should do that before continuing with the progression in the following weeks, subtracting 5% as mentioned.

9-Week Layout:

Wk1 (July 22nd)
Day 1: Heavy Single Deadlift
Day 2:
Day 3: Heavy Single Back Squat
Day 4: 6 Power Snatch x 6 sets (every 2:00)
Day 5:

Wk2 (July 29th)
Day 1:
Day 2: 6 Power Clean and Jerks x 6 sets (every 2:00)
Day 3: Deadlifts 10@55%, 5@65%, 5@75%, 5+@85%
Day 4:
Day 5: Back Squat 10@55%, 5@65%, 5@75%, 5+@85%

Wk3 (Aug 5th)
Day 1: Back Squat 10@60%, 3@70%, 3@80%, 3+@90%
Day 2:
Day 3: 5 Power Snatch x 7 sets (every 1:45) + 5-10lbs from previous week
Day 4:
Day 5: Deadlifts 10@60%, 3@70%, 3@80%, 3+@90%

Wk4 (Aug 12th)
Day 1:
Day 2: Deadlifts 10@65%, 5@75%, 3@85%, 1+ @95%
Day 3:
Day 4: Back Squat 10@65%, 5@75%, 3@85%, 1+ @95%
Day 5: 5 Power Cleans and Jerks x 7 sets (every 1:45) + 5-10lbs from previous week

***Second time through starts Aug 19th week, add 10lbs to your 90% going forward***

Wk5 (Aug 19th)
Day 1: 4 Power Snatch x 8 sets (every 1:30) + 5-10lbs from previous week
Day 2:
Day 3: Deadlifts 10@55%, 5@65%, 5@75%, 5+@85%
Day 4:
Day 5: Back Squat 10@55%, 5@65%, 5@75%, 5+@85%

Wk6 (Aug 26th)
Day 1:
Day 2: 4 Power Clean and Jerks x 8 sets (every 1:30) + 5-10lbs from previous week
Day 3: Back Squat 10@60%, 3@70%, 3@80%, 3+@90%
Day 4:
Day 5: Deadlifts 10@60%, 3@70%, 3@80%, 3+@90%

Wk7 (Sept 2nd)
Day 1: Deadlifts 10@65%, 5@75%, 3@85%, 1+ @95%
Day 2:
Day 3: Back Squat 10@65%, 5@75%, 3@85%, 1+ @95%
Day 4: 3 Power Snatch x 10 sets (every 1:15) + 5-10lbs from previous week
Day 5:

Wk8 (Sept 9th)
Day 1: Deadlifts 5@40%, 5@50%, 5@60%
Day 2:
Day 3: Back Squat 5@40%, 5@50%, 5@60%
Day 4:
Day 5: 3 Power Clean and Jerks x 10 sets (every 1:15) + 5-10lbs from previous week

Wk9 (Sept 16th)
Day 1: Deadlifts Heavy Single
Day 2:
Day 3: Back Squat Heavy Single
Day 4:
Day 5: