Welcome to Phase 2! Here is a breakdown of the phase.
HIGH CNS LIFT
We will test a 1RM Squat Clean during test week. Our hope is that the previous Phase’s tempo skill work will translate over to athletes moving better leading to lifting heavier loads.
TEMPO PULL SQUAT SNATCH
One of the most effective ways we found to improve the snatch is by slowing things way down by performing a “tempo” pull.
Pull-up and Bar Muscle Up
Our Gymnastic Test will test an athlete’s capacity for pull-ups, chest to bar pull-ups and bar muscle ups. Each week there will be a skill work piece dedicated to increasing an athlete’s capacity for all 3 bar pulling gymnastic movements in the test.
Front Squat and Back Squat
As a way to compliment the squat clean work and keep your athletes overall strength high!
IN-WOD LIFT FOCUS
Shoulder to Overhead
We will be incorporating the Push Jerk into conditioning pieces as well as in the Conditioning test for the phase.
1×3 Power Position Squat Clean
1×3 Hang Squat Clean (at knee)
1×3 Tempo Pull Squat Clean
Find a 1RM Squat Clean*
1-3 sets of 3 @ 70% of the 1RM you just found (Drop and reset between reps)
*Only record 1RM Squat Clean
Rest: As Needed