*Barbell Complex = 6 Tall Muscle Clean + 6 Front Squat + 6 Bradford Press with Lockout
Complete with an empty barbell. Athletes do have a choice of adding light loads.
Specific Babell Prep:
w/ light loads on barbell, so that its off the floor
2-3 sets
Clean Lift Off + Power Clean + Squat Clean + Split Jerk with Pause in the Catch
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Build to full clean and jerk starting loads over the course of 2-3 sets
Weightlifting Test
Every 2:00 x 10 Sets
1 Clean and Jerk
Starting @ ~60% and increasing to a 1RM for the Day
Coaching Notes:
We are looking to establish a 1RM Clean and Jerk for the day. This means that we will be ideally performing a Squat Clean + Split Jerk for the Clean and Jerk 1RM for the day. However we will allow whatever will lift the most loading today for the test.
Level 2 Athletes: Adjust to a Hang Power Clean + Front Squat + Split Jerk Modification to work on the form of the clean into a good front rack position and then take the time for the set-up into the split jerk. We are ideally working in the range of 6-8 RPE / 10 for our newer athletes to focus on form and technique.
Strength
On a 15:00 Clock
Establish a 1RM Front Squat
Coaching Notes:
We are building over the course of 15 minutes for our Front Squat 1RM. This ideally is set-up by a heavy clean for the day and then progressively building load about every 3:00 for each single attempt. The goal today will be to establish a new 1RM of 2-8% over your previous 1RM.
Focus on pressing up and through the bar with the elbows to maintain tension and control out of the hole in the Front Squat to achieve the best result.
Level 1 Athletes: Adjust to a 3-5 Rep @ 7-8 RPE to focus more on form and stability than absolute loads
