strength program cycle basics and lpo

STRENGTH PROGRAM (LPO) after 4 weeks new program

set up!

Week 1 – 1 rep at 70% for 15 minutes

Week 2 – 1 rep at 75% for 10 minutes
Week 3 – 1 rep at 80% for 8 minutes
Week 4 – EMOM 1 rep 85-90% for 8 minutes
Snatch (segunda e quinta)
CEJ ( terça e sexta)

BASIC LIFTS
SEG/QUI
3X5 at 70% and 1 amrap with the same weight
BACK SQUAT
DEADLIFT
TER/SEX
3X5 at 70% and 1 amrap with the same weight
FRONT SQUATS
JERK
OBS: In the amrap set you go 8 plus reps add 5% in the
next lift cycle
- When you hit 85% set a new pr and then get back to
the program!