Ginger Queen
Objective: Strength
Warmup: 5 rounds
3x Curtis P's - increase weight to prepare for part 1
1) 5-4-3-2-1-1-1
Squat Clean - look for new 1RM or hit pre-existing
6x Ankles to bar
2) 5 rounds
6/6x Barbell Lunge - held in the front like a front squat
6x jump squats
Keg Stretch
3) 5 rounds
10x Bench Press - difficult but doable
8x Bent over Barbell row - likewise
Roll IT band
Comments:
One of my athletes hit a new PR on squat clean by 40lbs today. She jumped from 95 to 135lbs, she missed her strength standard by 10 lbs. She missed the first two attempts due to intimidation. She had never moved that heavy of a weight from the ground to the rack. The 3rd and final attempt she went in focused and determined and nailed it with ease.
Many times an athlete will approach the bar with fear of failure, they are about to try something beyond their known limits. If they go in uncertain and afraid they have already failed. If you miss, you miss. No big deal. Try it again. As long as you know how to properly ditch the bar you won't get hurt.
Coaches need to monitor their athletes when conducting a 1 RM. I personally have started loading them each and will stop them, or push them, when I feel appropriate. If you are hurting your athletes then you are doing them an injustice. I allowed one of my more eager athletes to 1rm on Bench press last November without supervision and he tore his pectoral muscle off his shoulder and needed surgery to repair it. Lesson learned.
Remember we are training to perform outside. A 1 RM is just an indicator of strength and whether your programming is working. As an athlete or coach you have to determine what fitness attributes are related to your career / sport and determine how to measure them. Test them before and after. If it doesn't work then change it.
Strength Standards for Squat cleans:
Men - 1.25 x body weight
Women - 1.0 x body weight