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Heavy CleansWarm Up Barbell Complex: DL – SDHP – Clean – FS – PP – OHS – Pull Up 4 rounds through, 6 reps each lift
WOD :::Work up to 1RM Clean::: 4 Rounds (Not for Time) 4x 80% 1RM Clean 25x Sit-ups 10x Walking Lunges
Cool Down 30 secs Work / 30 secs Rest 4 Rounds Thrusters 45# 4 Rounds KB Swings
Notes: If these get too long for you guys, tell me in the comments to shut it up/make it quicker, etc. I can take the criticism!
Warm ups are going to start to be more basic this month and focus on foundational barbell lifts. This is our way of “doing what is important everyday,” and keeping costs down for you guys. Most other CF gyms will charge you 10 private sessions until you get the basics at $150 a pop. I understand why, just not how we chose to do it. At some point in the month I hope to refer to it as simply, “warm-up with the barbell complex” and all my clients will know what that means, but don’t worry, part of the reason we are doing it is because not everyone knows these lifts yet.
Heavy Cleans. The goal here is to increase max strength without getting bigger or bulkier. In performance and sex appeal, bigger is not always better, we want to maximize the “power-to-weight” ratio. In order get stronger without getting bigger you have to be specific on the load you use and the number of reps you use. To increase the specificity, the tempo of the lift and the rest durations should also be considered, but for our purposes load and total volume is enough.
To hit the pure strength you need to operate at 80-100% of max capacity, and when operating at 80% of 1 Rep Maximums it’s been found that keeping total volume at 15 reps is best for maximum strength gains, we over shot that by 1 but we were pretty close to the mark. The clean is a fantastic lift to build explosive power (exerting force over a short time frame) and building hip opening skills/muscles. Those two skills can propel a person to pretty close to the top of their sport alone, add to that, specific technique/technical skills and you have yourself a serious contender for the podium.
We finished with 30/30 again. This is a 2x year thing with the goal of increasing VO2 max. That is your maximum O2 consumption. This is useful for work capacity and recovery, but O2 effiency is more important to the operator who wears a mask or has some sort of O2 restriction going on during performance. They need to be able to use the LEAST amount of O2 and still perform at peak outputs, no easy task. These MVO2 sessions are no joke and have been shown to increase MVO2 by as much as 1/2% per session! For this one, we did 2 sets of 4 min. This is the lower end of the spectrum but we are already seeing much better performaces which is exciting and motivating to keep going through the suffering. Kristan’s 5k pace is now 30 sec faster at the same power output compared to last month. Congrats Kristan, the hard work is paying off!
The ideal training volume for this is 12-15 workouts over a 10 day period, I don’t think we are ready for that kind of volume and intensity yet so we tone it down a touch.
As always, I owe massive debt to Dan John, Mark Twight, Greg Glassman, Rob Shaul and countless other contributors to these concepts; if you have any questions or want to know more feel free to email me or call.