New Cycle: Clean and Jerk

Training Cycle Dates: W 3/27/19 – W 5/9/19
Test Week: W 5/9/19
Transition Week: Will be the first week of the following cycle, starting Th 5/10/19

Goals:

We are coming off the Crossfit Open: 5 weeks of workouts that test our fitness, skills and strength. It was another great year! Full of highlights (if you missed any of the highlights, check out the update shows on our youtube channel!) and inspiring moments.

With the Open behind us, it’s time to focus on a gym favorite: the clean and jerk! How much weight can you lift up to your shoulders and then throw of your head. At the beginning of the cycle, athletes will find and establish a heavy 1 RM, which we will then work to improve over the course of 8 weeks.  This will be accomplished through the use of Clean work and Split jerk work. We encourage all athletes who have been with us longer than 6 months to use this time to focus specifically on their squat clean. While, all newer athletes should focus on finding a heavy power clean.  Below is the breakdown of what you can expect to see over the next 8 weeks:

Monday
Will be a flex day. We will either go long or use it as a day to plug in some extra strength work that may not be directly related to the clean and jerk. Our focus will be to start the week off right and differentiate from what we did on Saturday .

Tuesday
This will be our skill/gymnastics day. We will give the barbell a break and focus on some gymnastics skills work. We wanted to plug this in after the open because everyone is always exposed when it comes to bodyweight movements. We will focus on strict work and building strength in positions.

Wednesday
Clean and Jerk day! We will do some form of clean and jerk or work that directly relates to getting better at this lift.

Thursday
Coming of a big barbell day this will be a longer flush type of workout that will not involve a barbell very often. It is almost running season! So get ready.

Friday
Clean and Jerk day 2! It is such a big compounding lift that we will need two days to focus on this lift.

Saturday
Metcon Fun! A mix of lifts and gymnastics to get the heart rate going and keep the fun rolling

SUNDAY
Rest or come in for open gym to make up any work you missed!

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