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Another week in the books FWD.Fit fam, and another week of solid strength gains and awesome workouts coming at ya!

For the Strength this week, we’ve got our 4 lifts we are working on for this 9-week cycle again:

1) Front Squats, athletes will be tackling 3 working sets of 6, 4 and 4 repetitions, starting moderate-heavy and building to a heavy set of 4.

Ideally, athletes should be starting and ending heavier than last week’s identical sets and reps.

2) We’ll also be getting after some heavy split jerks - 5 sets of 2 reps. Athletes should also definitely be getting heavier than last week since we’ve eliminated the 2-second pause this time.

3) Lastly, for the snatch & clean complexes, we’ll be hitting a hang power clean/snatch + 1 deep* hang power clean/snatch every 90 seconds for 7 total sets!

*A deep power clean or snatch signifies catching the bar with the hips directly at parallel, or just slightly above.

We are doing this to help get athletes a bit more confident for an eventual squat, later on, it is also a really good tool to have for those more challenging power snatches that will come.

We’ve got some great workouts in store too this week, with most emphasizing the Olympic lifts - but be sure not to miss this Friday’s Benchmark, “The Fifth Element”:

50 Double Unders
10 Deadlifts (135/95)
5 Hang Squat Clean to Overhead
10 Handstand Push-ups
100m Run
(Score is Time, 20 Minute Cap)

This workout will definitely test our athletes' grit.

Each movement in this workout compounds the difficulty of the following movement. Double-unders tax the grip for the deadlifts, deadlifts tax the posterior chain for the hang-squat-clean to overhead, and the overhead taxes the handstand pushups!

FIVE ROUNDSto get through as well, YOWZA - what a fun, snowball type of workout!

You know it’s gonna be a good one when the only ‘rest' comes on the run!

Keep moving FWD peeps!


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