**Upcoming Cycle Overview (LIFT-OFF):**
This 9-week cycle will focus more on the Olympic lifting (Snatch/Clean). We will lift 3 days a week while mixing in some Jerks, Front Squats, and Deadlifts. We want to focus on replicating GOOD QUALITY lifts, rep after rep. The Jerk is separated from the Clean to fixate on one movement at a time. Every day we perform a Snatch or Clean, we go through the Burgener Warm-Up. We will start off with a PVC pipe, allowing athletes to transition into an empty barbell if comfortable. If you want to improve with these movements, this has to start every Olympic strength day. You will be doing it in your sleep by the time we are done. 🙂
* Use the heaviest weight you can for the set.
All athletes (Old or New) should work up in weight until their form, drive, or mental capacity is getting close to riding that fine line of “Bad Movement.”
Go by feel and make smooth, calculated jumps in weight early on. Slow down the pace, and weight jumps when you reach heavier weights.
Try and reach a Heavy Single in 6-8 working sets (not including light warm-up sets).
Record your heaviest lift as 1 of your scores for load
BEGINNERS: Can either work up to a comfortable weight or change to Power Snatch and work on the OVHS later on as homework.
Complete as many rounds as possible in 14 mins of:
4 Burpee-to-Targets, 12 in
6 Alternating Dumbbell Snatches, 70/50 lbs
8 Wall Balls, 20/14 lbs, 10 ft
Stimulus is moderate intensity across the entire amrap. Athletes should settle into a pace that can be maintained from start to finish. Having an intentional focus on breathing will keep athletes moving through all movements without need for excessive rest. Transitions between movements should be paced in a way that allows athletes to begin moving as soon as they get to the next piece of equipment (i.e. pace the transition in a way that allows for a brief recovery).
Rounds 1-2 are all about establishing a pace.