On Tuesday, we’ll officially wrap up our squat snatch cycle by retesting our one-rep max. The goal, of course, is to set a new PR by lifting more weight than we ever have or at least more than we did at the start of the cycle.

However, lifting more weight shouldn’t be our only focus.

For an extremely technical lift like the snatch, improving form and technique is just as much of an accomplishment as lifting heavier weight. So don’t be disappointed if you’re max doesn’t go up. Even if you’re not able to lift more weight, you’re most likely able to hit the same weight more efficiently and more consistently. Keep in mind that if you’re able to hit your old one-rep max for multiple reps in a set, that’s also a new PR!

For example, I’ve been stuck at 175-180 pounds on my snatch for going on two years. I just can’t seem to get over that hump and finally hit 185. As frustrating as that is, I know that the improvements I’ve made in form and technique have shown up in other ways. A little over a year ago, I couldn’t even get through the first round of Amanda (9-7-5 muscle-ups & 135# squat snatches) without scaling down the weight. Last week, I was able to complete all the snatches without missing a single lift. For me, that’s just as good as hitting a new one-rep max.

With the snatch cycle wrapping up, we can look ahead to our next strength focus: the power clean. Transitioning from snatches to cleans shouldn’t be too difficult. The snatch cycle should’ve helped us get our pulling dialed in. Now we are going to keep riding that wave into more explosive hip power with the power clean!

We started the power clean cycle by testing our one-rep max last week and performing the benchmark WOD Grace (30 clean & jerks for time 135/95). If you missed that day, consider using the first power clean session to establish your max.

Like always, we’ll retest our one-rep max after the cycle, and we’ll also retest Grace during our Barbells for Boobs fundraiser next month. Again, this is another reason to really focus on improving form and technique as much as we focus on getting stronger.

If you struggle with cleans or if it’s relatively new to you, consider starting with hang muscle cleans, then muscle cleans, and then finally power cleans. If you really struggle with form and timing, do double the number of prescribed reps per set, but use MUCH lighter loads. Percentages won’t really matter because you shouldn’t be testing anything near a ‘max’ until the technique is dialed in. Talk to your coach about what load to start at.

Just like the snatch cycle, we should focus more on achieving great form with the power clean. Add small amounts of load throughout the cycle, but the main focus should be moving through the progressions to get the technique spot on.

Those of us who are more intermediate or advanced should have an idea where we are struggling on the clean. Do we extend our knees too much on the first pull? Is there a ‘hitch’ with the hip when it gets heavy? Are you catching it with split feet and not a partial squat? Etc…

The percentages should be light enough that you can correct the fault (ask your coach which is the one you need to focus on the most), but heavy enough that it is a challenge.

Announcements

• Please consider supporting North Jax CrossFit’s WOD for Miracles event on the morning of Saturday, Sept. 15. There’s a competitive workout suitable for all skill levels along with other challenges and prizes. It’s a $35 entry fee and you must sign up for a heat time. Click here for more info.
• The CrossFit Team Series is coming up Sept. 19-Oct. 1. This online competition is similar to the Open, except you compete with a partner and it’s completed over two weeks. Each Wednesday, CrossFit will release 4-5 WODs. Competitors have until the following Monday to complete the WODs and submit their scores. We will do our best to include as many of the WODs as possible in our regular programming, and we’ll likely add extra open gym time for competitors. Click here to get more info and/or sign up.
• James and Jayde from 8 Flags Chiropractic are hosting a foam rolling clinic at the gym on Thursday, October 4 at 6:30 pm. This will take the place of our 6:30 pm class that day.