CYCLE 2 – WEEK 2 PROGRESSION
Week 2 continues our 6-rep strength phase. After establishing our working weights in Week 1, we now begin to build on that foundation and gradually increase the load while maintaining strong movement quality.
The main movements continue to rotate through the week, allowing athletes to develop strength across different movement patterns while becoming more confident with heavier working loads.
The Intensity sessions continue to challenge athletes through EMOMs, AMRAPs, For Time workouts and intervals, with a strong focus on pacing, consistency and sustainable output.
WEEKLY SCHEDULE
Monday: Back Squat + Back Squat IntensityTuesday: Power Snatch + Power Snatch IntensityWednesday: Strict Pull-Ups + Strict Pull-Up IntensityThursday: Squat Clean + Squat Clean IntensityFriday: Push Press + Push Press IntensitySaturday: Team of 2 – Double Dumbbell EngineSunday: Run Club – Race Engine
BUILDING STRENGTH
We are continuing our 6-rep phase.
The focus now shifts from finding our starting point to building on the weights established in Week 1.
We want athletes to develop:
Greater strength under load
Better movement quality
Stronger positions
Consistent technique
More confidence with heavier weights
A better understanding of their working loads
5 SETS × 6 REPS – EVERY 2:00
The goal is to gradually build the load while keeping all six reps strong and technically sound.
WHERE ARE WE NOW?
We have completed Week 1 of the 6-rep phase and now begin to build from the foundation we established.
Week 2 is about becoming more comfortable with the heavier working range and learning how to increase the load without sacrificing movement quality.
The goal is not to chase a maximum.
Build the weight. Maintain quality. Get stronger.
WEEKLY FOCUS
Build on the 6-rep strength phase
Gradually increase working weights
Maintain strong movement quality
Develop Squat Snatch and Squat Clean technique
Build Squat and Press strength
Develop Strict Pull-Up capacity
Improve pacing and engine
Challenge yourself through varied Intensity formats
Develop team strategy and communication
Finish the week with a Race Engine Run Club
COACH'S MESSAGE
“Week 2 is about building on what we started last week. You now know what six strong reps should feel like, so the goal is to gradually push the load while keeping the quality high. Don’t chase weight at the expense of technique. Build with purpose, stay consistent and trust the process. The goal this week is simple: build on Week 1 and become stronger.”
