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Ramped up version of our Olympic 3x program with more strength variety and volume, and trunk hypertrophy.

Focus

The goal here is increasing strength in the squat, front squat, press and pull-ups, and improve your olympic lifts.

Structure

Four days a week. Try co-locating no more than two training days consecutively for optimal recovery. An ideal week would look as follows:

• Mon: training
• Tue: training
• Wed: rest
• Thu: training
• Fri: rest
• Sat: training
• Sun: rest

Rest days can contain GPP work like conditioning, mobility work, additional isolation work. Just make sure you're recovering properly.

Progression

Weight increases in varying increments and frequencies based on your performance.

Be very adamant about perfecting technique on the clean & jerk and snatch before attempting heavier loads!

The app handles progression automatically.