Sunday CFS OLY 140914

Extended Warm-Up

Every 2 minutes, for 12 minutes (6 sets):

Front Squat

Set 1 – 2 reps @ 65%

Set 2 – 2 reps @ 70%

Set 3 – 2 reps @ 75%

Set 4 – 1 rep @ 80%

Set 5 – 1 rep @ 85%

Set 6 – 1 rep @ 90%

I know we front squatted on Saturday but this is truly just a warm-up.  

I borrowed it from Invictus.  

I felt fired up and little to no fatigue afterwards.  

Athletes goal is to take a deep breath, hold it in, and not cave in at our end range of motion.

Part I (Approximately 12 Minutes)

4 x 2 Double Pause Front Squats,

Building in Weight, Doesn't Necessarily Have to Be Heavy

Bar is squat cleaned off the ground.

After cleaning the bar off the ground the athlete will perform 2 consecutive pause front squats

Pause 3 seconds in the hole and 3 seconds halfway up.

I really like this one.  

It teaches athletes two things.  

#1 to stay tight in the receiving position.  

2# to be cognizant of their posture as they continue the lift/stand up.  

I'm hoping to eliminate those rounded spines.

Part II (Approximately 15 Minutes)

Build to a challenging squat clean.

Intermediate:  Build to a challenge squat clean.

Vets:  Start at 60% every 90 seconds add 5% if successfully completed last lift.

This gives vets two attempts at a PR.

I want to have an open gym feel at the end of class.