Work up to a heavy load on the complex:
Fitness: Power Clean + FSQ
Performance: Clean Pull + High Hang Clean
The Clean Pull reinforces finishing hip and knee extension in a vertical manner. It should exactly mimic your clean, minus the third pull, aka racking the bar. In the first version the lifter reaches triple extension (ankle, knee, hip) and shrugs at the top. In the second version the lifter hits all the same points of performance and adds in a sharp redirection under the bar without actually racking it.
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Fitness and Performance: 1 x 5 Linear Progression
Back off a bit from where you ended last cycle with the goal of surpassing it by the end of this cycle. Reread Coach Noah's article on Monday, "Fail to Plan, Plan to Fail: Planning Your Lifts Before and During a Cycle" to get a more specific sense of where you should start.
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AMRAP 6 Minutes:
12 Split Jumps
6 Toes to Bar or 8 V-Ups
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Whether performing a deadlift, snatch, or clean, the following points of performance always apply when setting up to pull a barbell off the floor:
- Your back should be set in absolute extension
- Your feet should be in the "power stance" with the weight balanced towards the mid-foot
- The bar should be touching your shins
- Your lats should be engaged and you should feel like you're pulling up on the bar without actually lifting it.
- The bar should be held towards the base of your fingers so that no skin gets pinched when you start to pull
- Happy birthday, Morris L.!
Updates to RSVP to CFSBK
- You no longer have to leave this blog to RSVP. Simply click on the Class Schedule and RSVP tab in the left-hand column (under General Information) and select the class for which you'd like to RSVP. Zen Planner will load on the page and you can follow the same steps as before.
- We’ve removed the one-hour limit on time to cancel your RSVP.
- If you’ve RSVP-ed for a different class than the one for which you show up (though ideally this doesn’t happen), please ask the Front Desk to uncheck you from the original class, so you don’t get charged for two classes.
- Effective Monday, Active Recovery drop-ins will now be $20 (the same price as Yoga and Pilates). We are offering a 10-class Active Recovery punch card for $150 ($15/class), which has a six-month expiration. Yoga and Pilates punch cards will remain at 5 classes for $85.
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