We received tremendous feedback and results from our 20 rep back squat program that we completed last week. The one thing I heard and noticed the most was how in tune everyone was with what we were trying to accomplish. Everyone knew their goal and hit it hard!
I take the programing for the gym very seriously and I think letting everyone know where we are going as a gym helped you to focus in on making some serious gains. So I will continue to let you in on the nuts and bolts of the strength programming that we are working on as a gym.
Our new progression will be to attack your power clean and your overhead squat. We will do this by focusing on the cleans, OHS, mobility and technique. Every Tuesday and Friday we will work on technique and strength to build a bigger lift. The first thing everyone needs to do is find their 1 rep max power clean and OHS. Then you need to make it a goal to attend every Tuesday and Friday.
We will be focusing on technique in the beginning of this cycle, locking for good form with light loads is essential to success. We will build strength through the middle and focus on your weakness throughout the progression. Mobility will be a huge sticking point for some people with the OHS. Be prepared to stretch then stretch a little more. As usual we ask you to come in, be humble, coach-able and positive! We will take care of the rest.
WOD
14 min to Find your 1 RM Power Clean
14 min to Find your 1 RM OHS (from the rack)
WOD
Clean and Jerk (155#/105#)
5 min AMRAP
How many can you do in 5 min? Remember/record your weight we will re test this workout.
Marina and Allie at the Atlas Games last weekend!
This photo and all of the photos to be posted this week are courtesy of Scott Paddock, a member at CFH. He is usually in the noon class, if you see him give him a shout out. If you want to check out a few more shots his website is HERE