Our next cycle, Squat Clean & Split Jerk / Mobility, starts tomorrow! For the next 6 weeks, our focus at BWCF will be to drill technique in this olympic lift and introduce some much needed mobility on a regular basis. We will still have LeanFit options for people who prefer to move most of the hour.
For the Olympic lifts, each athlete has different needs/challenges in a complex olympic movement, so not one cue will work for everyone. Our coaches will be giving all the information and perspective we can for the basics of this movement but really want to drill into each and every athletes movement patterns and give ideas/cues to try and improve your overall lift. Each coach might have a different perspective of what they see in you on a certain day and each coach may have a different communication technique/cue for you on that given day. Some may work, some may not… but we do ask you take the feedback, introduce it into your movement, analyze what works and what doesn’t, repeat 1-3 times (times being classes not individual lifts), then decide if this is something that works for you or doesn’t. The key to improvements will be communicating this feedback loop with our coaches. Some things that work for me, just don’t work for Quint. We are build differently and our nervous system reacts to certain loads/stimulus differently.
Our first week will start with some technique/building lifts followed by finding a baseline 1RM for the movements. At the end of the cycle, we will retest these lifts and compare to this baseline week. If you can make the lifts this week, please do and log your numbers (Beyond the whiteboard is a great way to do so and we can get you setup under our gym/program for $5/month) so we have numbers to work off. During the middle part of the cycle we will be staying at moderate weights so we can do more reps and create muscle firing patterns. This will also help us stay safe while making changes. Towards the end of this cycle we will start working heavier weights to use our new muscle patterns and (hopefully) get some PR’s. IF AT ANY POINT during this cycle, you feel like you are not being coached or getting constructive feedback, please come to Quint or Weston so we can improve our coaching effectiveness. We are all here to improve, Owners, coaches, and athletes alike!
The general flow of a week will be as follows:
Monday: Strength (typically specific to improving clean or jerk) followed by WOD
Tuesday: Technique (beginning with either clean or jerk early in the cycle, ending with both clean & jerk) followed by WOD
Wednesday: WOD followed by 15-25 min of Mobility (optional Leanfit wod if you don’t elect to do mobility, but i encourage everyone to try it at least once). If you have a yoga mat, please bring it on these days
Thursday: Technique (beginning with either clean or jerk early in the cycle, ending with both clean & jerk) followed by WOD
Friday: Skill work followed by wod
Saturday: partner/team wods designed to get blood flow going and reduce soreness from the week
Here’s to the next six weeks and getting those barbell gainz!
