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RCF Weekly Preview
THANK GOD ITS MONDAY CHIPPAH!
Another TGIM! Great way to begin the week, as always this will be a mental grind. Bring your running shoes and positive attitude 😉
Week 1/2 For 2RM's On our tempo front squats. Continuing to build on these! Keep adding a little bit every time and keeping the emphasis on maintaining the tempo with a strong core. We are building the legs, mid-line, and overall catch position on the clean to hopefully see some big gains.
Last week of our doubles on the Push Press. We’ve been building well here, the end is near! Keep focusing on that shoulder width dip with knees out and butt back. Explode the barbell off the shoulders with your legs and hips, then simply finish with the press as needed.
Be aggressive- B-E AGGRESSIVE 🎵🎵🎵
SNATCH BALANCE + OHS
You’ll see some good technique work with these movements in a new cycle! This is meant to assist in your snatch position. Prepare for this to be a lighter day weight wise. The goal is to really open up the shoulders and thoracic spine to better improve the bottom of your OHS position, which will help the catch position on your snatch. We will also be utilizing specific tempos💪🏻
For Time (35:00)
10-20-30-40 Burpees over bar
5-10-15-20 Deadlifts (275/185#)
*After each round complete 3 rope climbs* = 12 Total