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<p><strong>Focus</strong></p>
<p><span style="font-weight: 400;">To teach proper, safe lifting form. </span></p>
<p><span style="font-weight: 400;">Get strong in major lifts (Deadlift, Squat, Bench)</span></p>
<p><span style="font-weight: 400;">Work on Olympic lifts (Power Clean, Clean & Jerk)</span></p>
<p><span style="font-weight: 400;">Major Lift</span></p>
<p><span style="font-weight: 400;">Olympic Lift</span></p>
<p><span style="font-weight: 400;">Core</span></p>
<p><span style="font-weight: 400;">Accessory work</span></p>
<p> </p>
<p><strong>Program Structure</strong></p>
<p><span style="font-weight: 400;">Major Lift</span></p>
<p><span style="font-weight: 400;">Olympic Lift </span></p>
<p><span style="font-weight: 400;">Weeks 1-4</span><span style="font-weight: 400;"> </span><span style="font-weight: 400;"> 12 reps</span></p>
<p><span style="font-weight: 400;">Weeks 5-8 </span><span style="font-weight: 400;"> </span><span style="font-weight: 400;"> 8 reps</span></p>
<p><span style="font-weight: 400;">Weeks 9-11</span><span style="font-weight: 400;"> </span><span style="font-weight: 400;"> 4 reps </span></p>
<p><span style="font-weight: 400;">Weeks 12</span><span style="font-weight: 400;"> </span><span style="font-weight: 400;"> 1-3 reps</span></p>
<p> </p>
<p><strong>Rules of Engagement</strong></p>
<p><span style="font-weight: 400;">Participants responsible for racking and unracking their own weights. </span><span style="font-weight: 400;">Do not do damage to the weights, the bar, the rack, or the facility. </span><span style="font-weight: 400;">Participants must follow instructions or program directions. </span><span style="font-weight: 400;">Encouragement and motivation are an essential part of this program. There will be no talking down about other participants, only motivating and encouraging language is accepted. </span><span style="font-weight: 400;">Ladies ages 18 and up welcome. This is a 12 week commitment. If a class is missed there will be no make-up classes. Without consistency, growth cannot happen. Commit, be consistent, and see the progress. </span></p>
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