Monday July 26th

New Cycle Starts today! Focus lift is the squat clean.

Today is an all lifting day.

Take your time between lifts and make sure you are
-setting up properly
-hitting all the positions we have been practicing during the past few weeks
-keeping the bar bath straight
-opening your hips all the way up before pulling yourself under the bar
-aggressively pulling yourself under the bar
-receiving the bar with high elbows and not letting it crash down on you
-keeping your core tight, chest up, elbows high, weight in your heels and not collapsing at the midline in the bottom of that squat

You know how we say “lower, lower” when you are squatting. We want you to train out of the bottom of a squat, because in a heavy a clean you are going to be bottomed out.. if you aren’t used to being there, you are going to have a tough time standing it up.

Warm up
All with an empty bar:

10 Lateral Burpees over the bar

10 RDLs

10 Lateral Burpees over the bar

10 Muscle Cleans

10 Lateral Burpees

10 Front Squats

10 Lateral Burpees

10 Tall Squat Cleans


All weights Test wod

2×3 Power Position Squat Clean
3×2 Hang Squat Clean (at knee)
Find a 1RM Squat Clean
then, 1-3 sets of 3 @ 70% of the 1RM you just found (Drop and reset between reps)

The 1-3 sets after the 1RM are intended to be done only if time allows, and are there for athletes who may find a 1RM quickly, and therefore could use a little more practice. Do not rush athletes in their 1RM. Athletes should take their time finding their 1RM, skipping the drop sets at the end if needed

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