monday, july 24

Just a reminder we will be closed from July 30th-Aug. 6th for floor repairs. Because of the closure we will be performing week 9 of our cycle this week!

Weightlifting Test:

Every 2:00 minutes, 6 Sets:

1 Clean and Jerk @75% + building to a 1RM

Extra Instructions / Points of Performance:

Set-Up with eyes forward, pulling body to the bar. Brace and breath before pulling smooth off the floor and then fast through the hips. Catch with fast elbows and a quality front rack position with the barbell firmly across the shoulders. Adjust hands, settle and breath, before tightening down and working for a good dip drive and punch into the split jerk. Recover front foot back, then back foot front. We would like athletes to hit good positions and work on the technique with the barbell here. For new athletes, pulling off the floor from the get-go is not the ideal place to start. Let’s move to a complex here of (3 Hang Power Clean + 3 Front Squat + 3 Jerk).

Strength Tests:

15:00 minute to Establish a 1RM Front Squat

Rest 3:00-5:00 minutes

Establish 10RM Front Squat (Goal 75%+ of 1RM)

Extra Instructions / Points of Performance:

Focus on tension and bracing position continuing to drive the elbows up on the bar into the bottom of the squat. The hips go back and down while holding tension through our midline throughout the entire lift. If we need to scale today due to front rack positioning, a safety squat bar would be ideal, but we can move to a back squat as well. For athletes with knee issues or lower back discomfort in the bottom of the squat, move to a box squat.