Focus
- Macro: Endurance and stamina
- Expect to see more workouts that challenge your ability to maintain a sustainable effort across longer durations. This is the exact opposite of the month of March.
- We will also test Kelly, Andi, and Fight Gone Bad.

- Use the first two sets to elevate your heart rate and increase range of motion.
- Use the middle set to practice your technique with an empty barbell. Move slowly and focus on hitting the proper positions.
- In the last 5 sets, increase the loading until you find your first working load.

- 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.

- 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.

- Use two kettlebells for the front-rack hold at a load allows for 40 seconds without rest.
- Find a hollow position that also allows you to hold for the full 40 seconds.