11/10/2026
New 4-Week Training Block 💪
We’re kicking off Block 4 of 5 in our current training cycle, with the focus on continuing to build strength and refine our Olympic lifting technique ahead of our final block, where we’ll test our barbell maxes and revisit benchmark workouts. This block introduces more technical lifts like the full sn**ch and clean & jerk variations, with loads starting lighter in Week 1 before progressing through Weeks 2 and 3.
Our weekly strength and skill focus:
* Monday: Clean & jerk variations, focusing on technique and barbell efficiency.
* Tuesday: Back squat — building to a heavy set of 3, followed by 2 sets of 5 at 10% lighter.
* Wednesday: Three-position sn**ch complex, developing stronger positions and confidence receiving the bar in a squat.
* Thursday: Deadlift — following the same heavy triple and back-off sets structure as the back squat.
* Friday: Gymnastics development, beginning with kipping mechanics, hollow and Superman positions, and progressions towards kipping pull-ups and bar muscle-ups. Options will be available for all ability levels.
Our conditioning will focus on benchmark testing, aerobic capacity, and quality movements. We’ll retest Seven Up this week, first completed eight weeks ago, giving everyone a chance to measure progress. Throughout this block, we’ll have one benchmark workout repeat each week, allowing us to track improvements while continuing to build strength and fitness.
Week 1 is about establishing your numbers, refining technique and settling into the new structure. Week 2, we’ll start increasing the loading and building momentum towards our final testing block. Let’s get to work!
