Workout of the Day
STRENGTH (A)
6-8 Sets:
1 Power Clean + 1 Hang Squat Clean + 2 Jerks
Notes
After 2-3 lighter warm-up sets, perform the following complex every 2-3 minutes for a total of 6-8 work sets. You may build in weight or choose one weight to work across. Aim for consistent, crisp reps.
Push jerk is suggested, but athletes confident with the split jerk can feel free to employ that variation as well. If you start to “press out” any reps, repeat that load without a press-out before going heavier.
STRENGTH (B)
Front Squat
4-3-2-4
Notes
Your legs will be quite warm from lifting already! Perform 2-3 quick, low volume warm up sets to get to a challenging set of 4. Continue adding load on the set of 3 and again for a heavy double. Then, aim to go heavier on your final set of 4 reps than you did on the first.
Each set should be challenging today, at least RPE 8. Use your previous weeks of training as well as how you feel today to guide your loading for a productive session.
(Group Class Programming WK3/8 )
This is Coach Erick. Erick knows to keep his whole foot on the floor and shoulders slightly over the bar in the hang position. Be like Erick.
“Meet the Bar” for Cleans that don’t Crash
A classic mistake in the clean is dropping out from under the bar and allowing it to crash down into the rack. Watch this helpful 90 second video from Catalyst Athletics to learn how to improve turnover and connection to the bar in your cleans!
BE. LIKE. ERICK.