July 19, 2016


Jumps with Weight

As coaches, we’ve noticed that some of you

don’t make appropriate weight increases when warming up, during a lifting

session, etc. We also see athletes perform a sub-par lift, then proceed to load on more plates. If this sounds familiar, read below for some guidelines.

  1. Always warm up with an empty bar first. Even the most proficient lifters (including those competing in the Olympics!) warm up thoroughly with

    an empty bar. They focus on mechanics, bar path, positions and speed.

  2. Slowly add weight and continue to drill the movements. Start with less than 50% of your 1 RM.
  3. Make increases of 5-20# if the lifts feel good…the more warm-up reps, the better.
  4. Once you start approaching 80% or more of your 1 RM, the weight increases should even be less.
  5. Note that increases in the snatch will be less than in other lifts –

    10# on the snatch may feel more like 20# compared to a clean.

  6. If the lift didn’t feel good, don’t increase.
  7. There is no shame in staying light and working on proficiency. It will ultimately lead to better, more successful heavy lifts in the long run.

molly jerk

Workout of the Day
:05 (heats of 7 with ~10 minute stagger)
For time:
1000m ski
Then 3 rounds of:
20 toes to bar
10 American kettle bell swings 55/35
1000m row
Then 3 rounds of:
40 double unders
20 burpees
* row and ski only performed once
*30 minute time cap

300 m slam ball carry (bear hug)

2 sets of
1:00 box stretch
1:00 pigeon

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