Thursday July 9th

Another throwback picture. Jayme and Jessica have been part of the gym for a long time. Thanks guys! 

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TODAY IS A DOUBLE STRENGTH DAY

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Warm-Up

General Warm-Up
2:00 Cardio Choice
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2 x
10 Bodyweight Sumo Stance Good Mornings
8/8 Dual Dumbbell Staggered Stance Romanian Deadlift
6 Dual Dumbbell Upright Row
6 Dual Dumbbell Hang Muscle Clean

Specific Barbell Prep
6 Tall Muscle Clean
10 Behind the Back Elbow Punch Throughs
4 Tall Power Clean (2-4in Drop)
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2 x Empty Barbell
Hang Power Clean + Low Hang Power Clean + Mid-Shin Power Clean (Floor)
- Add Loads -
2-3 Sets, Building to Starting Weight
Slow Pull Power Clean + Power Clean

Weightlifting: Power Clean
10:00 EMOM
1 Power Clean

Start at 60% of 1RM Power Clean and build each minute to a heavy single for the day. Athletes should be adding load deliberately, not chasing a number at the expense of position. The catch must be locked in and athletic at every percentage. If the pull starts breaking down, hold the load or take a smaller jump rather than grinding through poor mechanics.

Other Adjustments:
10:00 EMOM
3 Power Cleans @ 70%
For athletes not looking to max out today; consistent, clean reps at a fixed moderate percentage across all ten minutes.

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Strength Part 2
Conventional or sumo deadlift

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Every 3:00 x 4 Sets
5 Sumo Deadlifts
+
3 High Box Jumps

Complete all four sets between 100-105% of your 5x5 Sumo Deadlift Test Week 2 of the Cycle load. Reps should be touch-and-go or a slight re-brace and reset at the bottom; do not fully release tension between reps. The high box jump is programmed as a superset to drive neural activation and recruitment.

Modifications:
Level 1: 5 Sumo Deadlifts across at 7/10 RPE, then 5 Box Jumps or Squat Jumps. Trap Bar Deadlifts or Traditional Deadlifts can be substituted anytime the sumo stance position is creating a mechanical issue.
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