Monday, September 17th, 2012

Hey Folks!

Great weekend! Michelle PR’d her deadlift by 15 pounds! And if she’s in on Wednesday, she’ll PR it again. It’s 1 rep max week Folks! We’re going to be finding some new 1RMs to help with programming the next cycle.

Sometimes complexity in movement is more effective than pure volume. This is why we’ve been trying to train the squat version (also known as the full version) of the clean and snatch. This also speaks to Coach’s ideas about “virtuosity” and doing the common, uncommonly well.

Warm up

Back Squat – work up to and then find your 1 rep max!

5 Rounds for time:
2 Clean and Jerks – These should be very heavy
10 Jumping squats*
10 Clapping push ups*
rest 1 minute
* The goal with these movements is explosiveness – scale as needed to maintain explosiveness. i.e. clapping push ups from your knees are better than slow planked push ups.

Stretch – Glutes & Pecs

See you in the gym!
Adam, Drew & Eric