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Weekly Movement Forecast
M = Back Squats
T = Team of 3 Conditioning
W = Pull-ups + Thruster's + Running
Th = "Big Annie" + EMOM's
F = Squat Cleans
Heading in to our last week of the 2RM/20RM cycle! As long as we’ve been here to attack this cycle each time, let’s try to safely push the envelope on these attempts. As always, make sure we have a spotter on each side of the barbell. We’ve talked a lot of key points, let’s remember of keep the lats, back, and mid-line engaged throughout. Let’s also focus on that “trigger”, controlling your descent to to trigger your body for the explosive ascent.
We have a fun and challenging interval planned this week including some running, pull-ups, and thrusters. This will be a great test on many levels, look to be challenged in how you pace, how you move your own body weight under fatigue, your base strength, your overall gymnastic skills, and your mental capacity.
We are coming up on the second to last week here for squat cleans! Hopefully these are starting to feel better as we progress through our positions, and build on our strength with the opposite weeks front squat cycle. This week will have the focus on two cleans, the low hang w/a pause and then from the floor. Both have many similarities utilizing that “push-sweep” keeping the weight mid food and really pushing the legs through the floor. Remember to keep relaxed long arms, This is not a “pull” with the arms this is a “Push” with the legs.
Establish a 2RM Back Squat (Final week)
Use the first 5:00-6:00 to perform quick sets and build up from an empty bar. From there, hit a heavy double every 1:30-2:00.
Establish a 20RM Back Squat
*You get 1 attempt*
10 Rounds for time
3 Strict HSPU
6 Knees To Elbow
9 KB Swings (70/53#)