FRI: August Programming Prep
August will be based upon the following cycle.
MONDAY: Clean & Jerks
WEDNESDAY: Varied Barbell Lift
FRIDAY: BB Lunges
Absolute Strength: Barbell Lunges
While not a traditional absolute strength movement, the focus on the eccentrics and the ensuing muscle damage that will occur makes it skew the absolute side of things.
We will do a few different variations of lunges this month.
- Trunk Stability
- Load should match what is a challenge while maintaining full brace/upright trunk.
- Back and Front Racked – Hard focus on lat stabilization.
- Working at weight that looks to even out the differences from R/L rather than allowing compensation on the stronger side.
- Mind/Muscle Connection
- Unilateral strength aids to bilateral strength, igniting smaller muscles, stabilizers, and forcing us to learn about where weaknesses lie.
- Easy Mental Cues:
- Reminder to maintain full stability on the bar, pushing into it.
- “Control the descent.”
- Don’t allow your knee to slam into the floor. The eccentric is where we build strength and stability in the lunge.
- “Push through the heel.”
- Front Foot- we see a lot in the toes, keep the heel grounded for greater posterior engagement.
- “Step Wide.”
- No tightrope.
- Under fatigue is more challenging so encourage slower movement.
Strength-Speed: Clean and Jerks
This is a great opportunity to bring the strength work of the last three months into this full lift. We will start with Power Clean and Jerks and progress from there.
- Move Your Feet
- Both elements of the clean and jerk, feet will move to catch and need to be reset!
- Meet the Bar
- For the “Active catch” meet the bar with the shoulders and fast elbows to avoid crashing and maintain tension/speed.
- Adjust Grip
- If your Jerk grip is wider than your clean grip, pop the bar up and make the adjustment needed.
- Stand up RIGHT away out of the bottom position.
- Once the arms are locked, hold trunk stability and extend the hips for full recovery *Split- stay stable and get the feet under the bar.
Easy Mental Cues:
- “Chest Up”
- To catch more vertically/avoid hips shooting up.
- To encourage the hips meeting the bar and pushing it up the body.
- Because these are speed based lifts.
- To remind firing/accelerating the bar with the hips in the Jerk.
- For more solid/engaged elbows (eliminating rebound).
- “Head Through”
- Strength Endurance 5: 5′ Max Distance Row (Monday)
- Lactate Threshold 1
This is the second time we have performed these in this calendar year, and a great opportunity to set or look back at some benchmarks in your PPT app.
First, for Strength.
5 Push or Split Jerks @ 60-80%
8 Slow KB Dead Bugs
Every 4’ For 16’ (x4)
Then. For Conditioning
A: 3 Hell Trots
Advanced: 1R Jerk + “Hell’s Bells”