Introducing Our Next Training Cycle
Dates: June 16 – August 16
It’s time to turn up the volume and bring the thunder. Our newest 9-week training cycle launches June 16th and runs through August 16th. This one’s designed to get you strong, fast, and efficient under the barbell. Whether you’re chasing bigger lifts, sharper technique, or just want to feel more capable and explosive, this cycle has your back.
We’ve combined four key components that we know work well for our athletes:
Powerlifting + Plyometrics
Olympic Lifting
Monostructural + Barbell Conditioning (EMOMs)
Dumbbell Pressing Strength Finishers
Each piece plays a role in building a fitter, more capable version of you. Let’s break it down.
POWERLIFTING + PLYOMETRICS
You’ll start each week with a heavy lift (either Deadlift or Front Squat) paired with a jumping movement. This pairing is powerful. The heavy lifts build strength, while the jumps improve your ability to express that strength quickly — aka power.
These are not just any jumps — think broad jumps, box jumps, and lateral hurdle hops. They’re chosen to match the movement pattern of the lift that day. For example, a heavy deadlift followed by a broad jump helps your body reinforce explosive hip extension.
By pairing strength and speed like this, we target something called speed-strength. It’s what athletes need to sprint faster, jump higher, and hit heavier lifts without grinding. The programming rotates between higher-volume strength work and intensity-focused sessions. It keeps your body adapting without burning out.
OLYMPIC LIFTING
Each week we alternate between snatch and clean & jerk days. These movements are all about speed, technique, and confidence. We’re keeping the loads moderate most of the time (70-85%) so that you can refine your positions and move with intent.
We’ll use a mix of complexes to help reinforce good habits. Think hang snatch + overhead squat or clean + front squat + jerk. These teach you how to control the barbell, stay balanced, and move smoothly under load.
In weeks 1, 2, 5, 8, and 9, we’ll test your 1RMs in snatch and clean & jerk. This will give you a clear picture of your progress. The rest of the time, we’ll keep the intensity dialed back slightly to let you focus on quality reps.
Olympic lifting is a skill. This cycle gives you the time and reps to dial it in.
MONOSTRUCTURAL + BARBELL CONDITIONING (EMOMs)
Each week includes one day that blends cardio with barbell work in an EMOM format (every minute on the minute). These are short, intense sessions — usually 10 to 16 minutes — combining things like rowing, biking, double-unders, or ski-erg with barbell movements like cleans, snatches, and jerks.
The goal here is twofold:
Teach your body to handle fatigue and keep moving well under pressure.
Build aerobic capacity and muscular endurance without wrecking your body.
Barbell loads stay moderate (around 50–70% of your 1RM), and cardio pieces are kept just short enough to keep the effort high. The idea is quality over quantity — moving fast and clean, not sloppy and gassed.
These EMOMs are excellent for improving barbell cycling, pacing, and breathing patterns — all of which carry over to metcons, competitions, and daily life.
DUMBBELL PRESSING STRENGTH
Day 4 includes an optional dumbbell finisher focused on upper body pressing strength. Some weeks it’s vertical (like Arnold press), other weeks it’s horizontal (like DB bench). You’ll also see supporting movements like rows and banded face pulls to round out shoulder development and prevent injury.
This piece is short, pumpy, and effective — perfect for building that upper-body resilience and pressing power that supports everything from handstand push-ups to jerks.
Example: 4 Sets:
10 Dumbbell Arnold Press (moderate)
10 Bent-Over Dumbbell Rows (moderate)
15 Banded Face Pulls (light) Rest 1:00 between sets
It’s not mandatory, but it’s worth it.
WHY THIS CYCLE MATTERS
This is a well-rounded progression that hits the sweet spot between strength and skill. It’s perfect for:
Lifters looking to move cleaner and lift heavier
Athletes building explosive capacity
Anyone who wants fun, focused sessions under 20 minutes (excluding warm-up)
Our new cycle is also very coachable. Each session has a clear intention — whether it's technical refinement, strength development, or metabolic stress. That means you can expect well-paced, purposeful training every day.
You’ll notice a few retest days in Weeks 8 and 9, including 1RM attempts on the deadlift, front squat, snatch, and clean & jerk. These are your check-ins. They’ll help you see how far you’ve come, and where to go next.
So, whether you’ve been training with us for years or you’re just getting started, This is your next step forward.
Let’s move with intent. Let’s train smart. Let’s bring the thunder.
See you on the floor.
