STRENGTH
The Flux. strength programme incorporates carefully periodised, proven weightlifting protocols to make you stronger than ever.
Expect a focus on olympic weightlifting alongside squats, presses, pulls and accessory work with no stone unturned.
EXAMPLE DAY
SNATCH PUSH PRESS + OVERHEAD SQUAT
Every 2:30 x 5 sets:
#1: 5+3 reps @ RPE 6 OR 70% 1RM snatch
#2: 5+3 reps @ RPE 7 OR 80%
#3: 5+3 reps @ RPE 8 OR 85%
#4: 5+3 reps @ RPE 8 OR 85%
#5: 5+3 reps @ RPE 8 OR 85%
LOW HANG MUSCLE SNATCH
Every 2:30 x 5 sets:
#1: 3 reps @ RPE 6 OR 55% 1RM snatch
#2: 3 reps @ RPE 7 OR 60%
#3: 3 reps @ RPE 8 OR 60-65%
#4: 3 reps @ RPE 8 OR 60-65%
#5: 3 reps @ RPE 8 OR 60-65%
TEMPO POWER SNATCH + TEMPO SQUAT SNATCH + POWER SNATCH + SQUAT SNATCH
5 sets:
#1: 1+1+1+1 reps @ RPE 7 OR 70-75% 1RM snatch
#2: 1+1+1+1 reps @ RPE 7 OR 70-75%
#3: 1+1+1+1 reps @ RPE 7 OR 70-75%
#4: 1+1+1+1 reps @ RPE 7 OR 70-75%
#5: 1+1+1+1 reps @ RPE 7 OR 70-75%
- rest as needed between sets -
* tempo - 3 seconds from floor to knee
BODY ARMOUR (UPPER)
3-4 sets:
8-10 semi-supinated, low elbow single arm row (each side)
10-12 powell raises (each side)
- rest 1:30-2:00 between sets -