**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. 🙂

Split Jerk 1×1

* Use the heaviest weight you can for the set.

During this time, we want athletes to establish a proper set up and catch in the split jerk. Take some time and have athletes just practice with PVC/Empty barbell.

Advance athletes can add weight but stay light (No Maxing)

Focus on pausing in the catch and remember to ALWAYS recover with the front foot.

For time:

50 GHD Sit-ups

50 Shuttle Runs, 25 ft

50 Toes-to-bars

GHD Sit-ups / Stick Sit-ups

Workout stimulus is moderate intensity and will be paced chipper style. There is a very heavy focus on core strength with moderate volume on the GHD’s and toes to bar. Keep an eye on athletes who begin struggling with either movement and be prepared to modify so they can continue without excessive breaking. Remind them that you are only modifying the movement to assist them in keeping up their intensity.

A steady breathing pattern will help athletes avoid early cramping in their core.