It’s a big week ahead!
This summer’s programming focus was all about higher-skill gymnastic work and pushing our fitness to its full potential, but now it’s time to change gears!
Buck up buckaroos 'cause this week we’re starting our 9-week strength and Olympic lifting cycle.
I’m super excited to start putting up some bigger numbers and I think most of you are pumped up for this as well.
For the strength, this week athletes will be testing two lifts; a 1-rep heavy clean & jerk, and a 1-rep heavy snatch. These two lifts will be the main focus for the next 9 weeks.
Athletes will also be tackling 3 sets of their front squats which we tested last week.
The front squat will play a supporting role in helping increase the weight in our snatch, our clean & jerk, as well as jerk complexes and clean / snatch deadlifts.
We’ll keep the workouts short ’n spicy this week allowing more time for the heavy lifting - think short, sweaty 'Open’ style. However, country to this, the Workout of the Week will undeniably go to Sunday’s 9/11 Memorial Workout “9/11”.
11 Box Jumps (30/24)
11 Thrusters (155/105)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Push Jerks
*Original workout format attributed to CF BelAir.
**Athletes may start with either the run or the row and finish the workout with the other.
(Score is Time)
This long, sweaty grind of a workout is in remembrance of the terrorist attacks that occurred on September 11, 2001.
Nine different movements, all at 11 reps a piece, with a 2001 Row or Run to bookend.
While class is always meant to be a fun experience, it is still important to remember the reasoning and history behind many of the workouts we perform. They are an opportunity to reflect on the sacrifices of the fallen and to honor their memories.
Good luck Athletes, & enjoy!
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