- Welcome to week two of the next 2025 Strength 1 lifting cycle. These 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.
- Use a recent max or heavy single for your percentages.
- 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 two 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 4 reps in that final set without pushing to failure.
- Rest as needed between sets.

- Increase loading across as many sets as possible or perform the same weight for multiple sets.
- Add load to the pull-ups with a dumbbell, a medicine ball, a vest, or a weight belt.
- If you are not able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.

- This session is a challenging skill piece following a metabolically intense workout.
- The intent is to practice strict ring muscle-ups under fatigue, both from the double-unders and the training session.
- The double-unders shouldn't take longer than 25 seconds. Scale the volume to be able to get to the rings quickly.
- Adjust the volume of each set, or scale to low-ring transitions, to stay consistent on the muscle-ups.

- 23:00-30:00 (including rest).
- Run each distance as hard as you would in a workout. Don't pace the distance just because you know what is next.
- The longer the distance, the slower your pace. Try to hit these time goals:
- 200 meters | :45-1:15.
- 400 meters | 1:15-1:45.
- 800 meters | 3:00-4:00.
- 100 meters | :15-:30.

Run modifications: Distance; 400-m/800-m/1,600-m/200-m C2 bike; 200-m/400-m/800-m/100-m row or ski