Lift Big, Week 2: A perfect end to the last 2 weeks of Big Lifting would be to host a “Max Effort Day”: Focus will be on the Full Squat Clean. This Saturday 4/27 from 10-1pm. This will be 1 of many “Max Effort Days” we will be hosting in the future.
“Lift Heavy, Drop Shit!” Please click on this link to register and hold your spot. There will be 3 heats, each heat will be 1 hour long. We will take up to 25 people in each heat, and there will be 3 or more Coaches in each heat to assist you with technique in your max effort lifting.
*This Saturday Endurance will be at 8AM and 9AM only.
Each 1 hour heat will consist of 3 Parts:
1. Proper PVC/Barbell Warm-up for the Olympic Clean
2. Percentage Plan lifting to your 90% 1RM Clean
3. Max Effort Lifts at 90%-103% of your 1RM Clean
**Week 2, Day 2 of the Olympic Lifting Program will be available for anybody that has started the 4 week cycle with us in the OLY class. It will be posted on the whiteboard for your convenience.
A. Take 15 minutes-
Push Press: Find your 1RM for the day
Beginners: 3 months or less experience with CFD coming 3-5 days per week consistently, perform Sets of 5
Intermediate: 3+ to 6 months experience, Find your heavy 3
Advanced: 6+ months or more, Establish your 1RM.
*All beginners on our program should not be attempting 1RM for most lifts. Until you have the necessary mobility, stability, and have demonstrated proper mechanics in the required movement; you should either be on a 5 or 3RM scheme.
If you have been with us a while and find yourself plateauing or struggling to maintain growth with any single movement; mobility might be your answer. Sometimes taking a step back, evaluating position and establishing a long term approach to increasing mobility in any specific area might just be the key!
B. 20 Minutes: EOMOTM- (every other minute on the minute)
Even rounds: 75% of your new 1RM Pushpress, 5 Reps
Odd rounds: Toes to bar, 10 reps
(option to sub V-ups if needed)
Volume work (V): At the top of every minute perform the following rep scheme above. The first round you fail to complete the 5 PushPress reps unbroken, you must decrease rep scheme. If you failed to perform 5 but completed 4, then every round from there on will be 4 reps. Once you fail to complete 4 reps unbroken, your remaining sets will be the number you were able to perform unbroken. The same rule goes for your toes to bar. All sets must be performed unbroken on both the pushpress and toes to bar.
50 KB swings 70/55lbs
*7 minute cap.