There is one quality which one must possess to win, and that is definiteness of purpose, the knowledge of what one wants, and a burning desire to possess it. – Napoleon Hill
Saturday marked the end of our “Hybrid Mesocycle.” The cycle itself was a great success. We saw increases across the board in both lifts and met-cons. Many of you increased your 5 RM on the lifts by 20 lbs or more and decreased your time on the met-cons by full minutes- a heck of an improvement in a mere 5 weeks! The lifts in the past cycle were primarily slow lifts; today we begin a cycle based on power and agility. To put it simply, we are going to move ourselves and weight FAST for the next 4 weeks.
This cycle will focus on powerful movements with force generated through the hips and extended to the extremities; movements like box jumps, kettlebell swings, wall balls, and of course all variations of the Olympic lifts will be included. We will also include lateral movements with fast changes in direction. As with the last cycle we ask that you keep track of the loads and times in your workouts. We ask this for two reasons: number one is so that you can see definitively that you are improving week to week. Number two is so you can accurately determine the load to use each week.
Give your best throughout this upcoming cycle and you will undoubtedly see the same increases in results by the end. Today we test your strength in the snatch and clean & jerk. Go as heavy as your form will allow; a heavy single is not necessarily a 1 RM and proper technique is paramount. Our instructors are well trained to ensure your safety. Have fun and get after it!
Clean and Jerk
*Work up to a heavy single in each
AMRAP in 10 minutes of…
3 Hang Snatch* (135/85)
1 Dead Hang Pull-up
* Do not drop the bar in between reps
Class at 7pm