Week 4, Day 1

Clean and jerk: 2RM*
Back squat: 4RM
Strict press: 4RM

*RM prescriptions this week just mean heavy for the day, not an all-out max

Well, we've earned it! Three hard weeks of work, and it's time for a bit of a "lighter" week. Whoa, whoa whoa, so what's with the "RM" prescriptions today?! In keeping with our more subjective loading approach for this cycle (throwing the percentages out the window), we are taking a more subjective approach to the deload week as well. We are drastically reducing the volume this week (lower reps per set, and no drop-sets), but letting the intensity take care of itself. "2RM" in this context means something heavy-ish for the day, but not an all-out max. Hit something heavy, maybe leaving just a little in the tank, and move on to the next lift. This may be more than you hit last week (but lower reps than last week obviously), it may be less, or it may be the same. We want to just to hit a heavy-ish set and move on. The goal should be no misses this week and the most beautiful reps you are capable of. We start ramping the volume (and intensity) back up next week.