Monday 10/01/18 "Squatober Fest"


This month’s strength program for October is building the baseline to the 2019 1RM test (squat, deadlift, snatch, clean and jerk). It is focused on back squats & pulls, higher volume to lower volume — while there are Olympic lifts, they will be volume & power focused to build “hypertrophy”.

This week’s focus is squatting, pulling, & pressing. And will be the outline for the month being “strength” focused, before November’s “power” focus, into December’s “lift” focus.

Back squat 6-6-6-6


4 RFT:

10 Squat cleans @ 50-60% of BSx6

15 Bar facing burpees