• Teaching Transient & Class Overview
At present is a heavy lifting day targeted on growing top-end power and technical consistency beneath load. We’ll begin with mobility and a full-body activation EMOM to prime positions, adopted by focused barbell prep main right into a 1RM Clear & Jerk. Athletes can have 20:00 to construct to their heaviest profitable elevate of the day over the course of 10 units on a 2:00 clock. Ideally a squat clear + cut up jerk, although athletes might regulate based mostly on what strikes finest. Instantly after, we’ll roll right into a 15:00 window to determine a 1RM Entrance Squat—utilizing the clear as a springboard and aiming to construct in regular singles each 2–3 minutes. Cue athletes to remain targeted on posture, entrance rack management, and bracing by way of the elevate. Our elective equipment end with a lower-body accent circuit to bolster unilateral leg power, posterior chain endurance, and core bracing beneath fatigue.
weightlifting:
Each 2 minutes for 10 minutes.
1 Clear & Jerk, decide load
Beginning @ ~60% and growing to a 1RM for the Day
power:
On a 15:00 Clock: Set up a 1RM Entrance Squat
Equipment:
4 rounds for high quality of:
5 L/5 R Dumbbell Bulgarian Cut up Squats, decide load
Reverse Sled Drag, decide load, 100 ft
Weighted Plank, decide load, 1 min
