Data from our last strength cycle: The past five weeks we focused on two movements, the power clean and the overhead squat. I decided to dive deeper into how much improvement we made as a gym on the power clean. I chose that over the OHS because you can not really get a false PR on the clean. The bar ends on your shoulders or the ground, it is easy to tell which one is successful. The OHS can be a bit ambiguous when it comes to depth and range of motion. Remember if you have to ask “Did I go low enough?”….you DID NOT get low enough.
As a gym we tested 99 people on their 1 RM power clean, of those 99, 35 showed up to re-test five weeks later. A 35% retention rate on the re-test!?!? Hopefully this has something to do with summer vacations! Anyway, on to the good stuff those 35 people lifted a total of 560 pounds more than five weeks prior! Leaving them with an average of a 16lb pr! Any gain is a good gain, but 16 more lbs over the course a few weeks is a testament to your commitment and willingness to get better! Great work!
The two big winners were Jim P who went up 40 lbs, from 165 to 205 power clean and Nina who went up 25 from 85 to 115 power clean.
Strength WOD
12 Min to find your max Snatch for the day
12 Min to find your 1 RM Clean and Jerk for the day
(you can power snatch or power clean, but ideally you should be getting under the bar)
WOD
1 Power Clean and Jerk (165#/105#)
20 Double Unders
2 Power Clean and Jerks (165/105)
20 Double Unders….
(continue the cycle)
7 Min AMRAP
Score = total clean and jerks
The ladies on the rowers for the first heat of the chipper!