Elisabeth was in town for the last few days to get some extra pre-Games work in. She’s been doing her Pause Front Squats at 175# for the last few weeks. Today I made her try to go heavier…and heavier…and heavier.
EA – 225# Pause Front Squat Double:
This brings up the topic of loading during these kind of efforts. I use the term “heaviest possible” quite a bit. There seems to be some controversy about what this actually means. The short answer is that it means absolutely the HEAVIEST POSSIBLE load you can use for all sets. In a perfect world you all have records and data on all the movements which make up our template. You would know when a 5X3 Push Press comes up, you’ve done a triple @ 195#, but you’re feeling a little fatigued today so you’re gonna start @ 175#, and make sure you’re not starting too high. Then, on the next set, you’d go to 185# and feel it out. If it goes up easy you know to add, if it’s a fight to the death you know to stay right there, but work on being a little more violent out of the dip. Basically you know your body, know your stats, and know what a “heaviest possible” for that day feels like.
I DO NOT want a gradual climb in loading that starts far too light and ends far too light, with only 1 or maybe 2 legitimately heavy sets. This is our Max Effort work, and it’s designed to either be at or very close to a maximal load on all sets. Also, I don’t want multiple misses, but if you do miss—it’s ok. The occasional miss is necessary to find the true limit point. Obviously, if your technique cannot support these maximal or near-maximal efforts, then limit loading and work on technique.
I don’t want to oversimplify this, but heaviest possible means just that. Yes, it’ll take a set or two to find out where that limit lies, but don’t pull “an Akinwale” and leave 50# sitting on the floor.
Notes: This combination of these two movements is meant to be performed in succession. In other words, at the finish of the 3-Stop Snatch Pull the athlete should be set in a stalled Hi-Hang position. Without any re-bending or other momentum, the athlete should immediately perform a Hi-Hang Snatch. It is noteworthy that this version of the Hi-Hang Snatch should should be performed with hip and knee extension.
1a) 4 X ME Strict Handle HSPU + ME Kipping Handle HSPU – more deficit than last week, rest 45 sec.
1b) 4 X 5 Weighted Strict C2B Pullups (overhand grip) – heaviest possible, rest 45 sec.
1c) 4 X 15 Reverse Hypers – medium/heavy, rest 45 sec.
Notes: “Handle” HSPU denotes HSPU performed on either parallettes or dumbbells. Width is not noted as too wide a setup will be impossible to use safely. There should be an object (preferably an ab-mat) placed at roughly a 2″ deficit between the handle.