- Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
- For the percentages, use a recent max or heavy single.
- If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
- Rest as needed between percentages and waves.

- Welcome to week one of the next 2025 Strength 2 lifting cycle where we will focus on the shoulder press.
- Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
- Rest as needed between sets.

- 9:00-14:00.
- You might have to drop the bar once or twice and the yoke up to 5 times.
- Walk as far as you can without putting the bar down. Push through the feeling of being uncomfortable and continue to walk. If you have to drop, rest minimally before picking it back up again.
- If using a barbell, only use a load you can safely get back to the rack position from the ground if you have to drop.
- Brace your midsection the entire walk, and use a belt if desired.
- Scale load to finish within the intended time domain.
- Make sure you have a loading that you can comfortably and confidently bring to your back rack if you are using a bar.

- Prioritize technique over speed. If your quality of movement is solid, then pick up the pace.
- Remember the back extension is a controlled movement that focuses on purposefully surrendering the lumbar spine and then regaining its rigid position one vertebra at a time.

- Each set should be at least a 90% effort.
- Choose calorie goal that allows you to finish each set in 60 seconds or less.
- Use any bike or substitute another machine if necessary.