***No ROMWOD this week*** ALWAYS LOOK AT THE SCHEDULE for up-to-date classes***

This marks week 1 of 10 our new clean/front squat program. As this is the first week, I am not going to program any additional conditioning work on the days we lift. We will lift on Monday, Wednesday and Friday, but unlike the squat program, this may feel more like a CrossFit workout – like a lifting EMOM.

Couple of notes

Use your 1RM clean to calculate your percentages. If your clean is under 250/160, I don’t think you will need to calculate using your working 1RM (where you multiply you 1RM by .9) – bit if you are more comfortable you can use the .9%.

Leave the J Cups on for each class – we will use them. No need to change them out.

Pay attention the blog. SugarWOD has a tough time putting custom lifts or complexes in. For example, on Monday, SugarWOD only let me put in Squat Clean, when the lift is actually a squat clean and a front squat.

There should be no need to warm up the Front Squat after you have done the lifts. Just put the bar on the rack and perform the 3 sets of 5 at 70%.

I spent some time geeking out on Olympic lifting. I found this guy to be outstanding. His emphasis on the the set up for lifts is exactly what I was talking about to a class last week. The video below worth watching and rewatching. I’ve missed many lifts in my life. I can count a handful that I didn’t know I was gonna miss before the weight was 2 inches of the ground. It all happens in the set up and any mistakes there, or in your first pull, are gonna hard to overcome when the weight gets heavy.

Workout of the Day

Squat Clean plus Front Squat for load:
#1: 1 rep @ 40%
#2: 1 rep @ 40%
#3: 1 rep @ 50%
#4: 1 rep @ 60%
#5: 1 rep @ 70%
#6: 1 rep @ 80%
#7: 1 rep @ 80%
#8: 1 rep @ 80%
#9: 1 rep @ 85%
#10: 1 rep @ 90%
#11: 1 rep @ 95%

Front Squat for load:
#1: 5 reps @ 70%
#2: 5 reps @ 70%
#3: 5 reps @ 70%