GET READY TO SNATCH, CLEAN, JERK!
CrossFit: Never give up; you’re training for life
NEW 12-WK OLYMPIC LIFTING CYCLE
After a couple powerlifting strength cycles of linear and the recent cycle of Wendler, we’ve seen your strength skyrocket. Just last week, Renee hit a deadlift of #320, Anna and Diane landed back squats of #215 and Cory pulled off a #325 squat, among other highlights.
We believe increasing strength is one of the cornerstones of fitness, and your consistency has paid off. Most of you now have your 1RM or EST 1RM in the essential lifts, and these numbers will be vital for future training.
Now, we will be switching gears from powerlifting to Olympic lifting. While Olympic lifting is highly technical and can be frustrating to learn, it stands out among other styles of lifting as having the most benefit and carryover.
We are starting a 12-week Olympic lifting cycle this week (peppered with some powerlifts), programmed primarily by Coach Russ, who has the most impressive Olympic lifting stats at our box and has seen amazing gains over the last year.
Here’s what’s in store:
Monday: Snatch
Tuesday: Alternating weeks of high-bar back squat / front squat
Wednesday: Clean and jerk
Thursday: Open gym / metcon only
Friday: Alternating weeks of bench / deadlift
Saturday: Metcon only
Week one will comprise of a technique-based review, where we go over lifts and practice with an empty bar only.
As we start this new cycle, please be prompt, make sure to journal your weights and stay consistent with your training, which is the key to improvement.
Most of all: Get psyched, CFUM — your explosive power is about to go through the roof!
