Welcome to the PRVN Medusa cycle! The volume of the cycle will be lower than our previous as we focus on execution and intensity, first and foremost. We will keep a clear structured approach to our progressions during this short cycle (which will culminate the week of June 9).
Programming Approach:
Our weightlifting work will have a focused lifting session weekly that will build in some quality work with some pulls into positional work on the Snatch and Clean and Jerk. We will also incorporate some specific work for the Push Jerk and Split Jerk along the way to round out our form and lifts.
Our powerlifting/absolute strength work will incorporate more heavy lifts with back off sets. The lifts will stay more in the range of 3-5 reps in order to target both absolute strength and muscular endurance and utilize % work that we tackled in our most recent cycle. We will also be incorporating more frequent EMOMs for lifts in an effort to tackle specific volume targets with quality sets and reinforcing correct mechanics through the use of small quicker sets, rather than large sets that tend to fatigue over the course of the set.
For our gymnastics work, we will center our training around muscular endurance and stamina in prep for Murph at the end of May.
We will see you at the Bridge Run on May 18 and for Murph on May 26!
