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11
04
2018

Thurs 12/4/18 : Strive Weightlifter @ Commonwealth Games

By Scotty 0

Pip = AMAZING

From all of us at CrossFit SFS & Strive Weightlifting, we are so proud of you and your amazing effort at the Commonwealth Games.

WELL DONE..

Warm up
2 rounds
200m row/run
7 KB deads
7 KB squats
& KB press

Lifting – 10 mins

Movement Prep
Bottom Position
The pausing front squat is a great place to talk about staying engaged in the bottom of the squat. When athletes use momentum from the top of the squat or thruster, it often results in them compromising their midline in the bottom.
The three second pause on the front squat takes this “bounce” or “crash” out of the movement.
Will it feel more difficult with the pause? Absolutely.

Strength
4 x 5 Pause Front Squats @ 75% (same weight as last week but 1 more set to do)
Week 4/6 of the Pause Front Squat block

Build to heavy 3 rep Push Press

Cond : SFS Test

7 min cap (@100%, testing piece do not hold back)

2 rounds
20 Thrusters 42.5/30kg
20 pull ups
*scale as needed, be sure to record any scaling as we will re test in 8-12 weeks

ACCESSORY STRENGTH
Pendaly Row – https://www.youtube.com/watch?v=47aPSgWVzno
3×10 @ for quality – feel lats and obliques working

A1. 2 x 12 Close Grip Bench s/set with
A2. 2 x 12 banded lat pulldown (kneeling)
Rest 90 seconds between each set

author: Scotty

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