Happy Easter, CFD! We hope you’re enjoying this holiday weekend with your family and friends. Many of you will be coming back from Spring Break this week — we can’t wait to see you in the gym again! The sooner you return to your workout routine, the easier the transition back will be.
This week begins our 8-week Olympic lifting development cycle! This 8-week cycle is built to raise the technical ceiling of our Olympic lifting (the snatch and clean + jerk). The focus is simple: Move better, receive stronger, and build confidence under the bar. We are not chasing max lifts; we are developing skill, speed, and positional strength that allow heavier lifts to happen naturally.
Each week includes two Olympic sessions and one strength anchor. Squat-based and power-based lifts alternate to manage fatigue and preserve bar speed. By the end of this cycle, athletes should feel more comfortable in the receiving position, more aggressive in the pull, and more confident when lifting heavier loads.
Our new gymnastics cycle begins this week too — we will alternate weeks between handstand walks and rope climbs, with one skill session per week. All skill levels will be accommodated.
Let’s take a look at this week’s workouts …
**This Week’s Workouts:**
**Monday
Tempo back squat and wall balls/TTB/Box jumps
**Tuesday
Snatch pull + hang snatch + OHS and Power snatch/Burpees over bar
**Wednesday
Run/Wall walks and plank hold work
**Thursday
Power clean + push jerk and DUs/Front squats/Power cleans
**Friday
Handstand walk work and Row/push-ups
**Saturday
Partner workout! Bike/lunges
