THIS WEEK AT THE GYM:
The FWD.Fit community is already getting STRONG AF, and the work ain’t done yet!
This week at the gym we’ve got some great strength and conditioning pieces to get excited about... We are now on week #6 of 9, so let’s dive into it.
For the front squats, athletes will be getting after 3 working sets of 4, 4, and 2 repetitions - starting heavy and ending heavy+.
Heavy+ means a very challenging weight on the bar, but NOT to the point of failure.
For the clean and snatch complexes, athletes will be building upon the deep hang snatch and clean from last week, and will be going to a full squat this week - performing 4 sets of 1 snatch/clean + 1 hang squat snatch/clean.
For split jerks, athletes hit 2 split jerks from the rack last week, this week they’ll be doing 2 Split jerks from the ground: 4 sets of 1 power clean + 2 split jerks, building to a moderate-heavy weight.
Sticking with the theme for this cycle, most of the workouts this week will center around Olympic lifts, but no day highlights this focus better than Wednesday’s Benchmark workout, “Atlas”
EMOM x 20 MINUTES*
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
*Option 1: (135/95)
Option 2: (155/105)
Option 3: (185/135)
Cali-Bear Workout flow, but it's all about the snatch!
Grip, hips, and shoulders baby!
This will be a slow, gradual burn.
The workout really starts at the 10 minute mark. Will you let your technique break down just to muscle up the next rep? Or can you stay focused on proper positioning?
The goal for the workout is to build skill and capacity at moderate-heavy weight barbell cycling, so pick a weight that challenges you WITHOUT breaking you down!
GOOD LUCK. HAVE FUN. BECOME UNSTOPPABLE.
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