130619

>Apparently a new cycle brings a lot of questions. So many questions that it’s almost become comical. I’ll try to give a little more insight into what we’re doing, so LGA doesn’t have to light the entire internet on fire.

-All squats will be done with a Hi-Bar. I could go into a ton of detail about why this is the case, but they simply have more carryover to the lifts and are one of the biggest weaknesses for most of our athletes. No, I do not hate the Low-Bar. I’m not yet a complete WL snob. I do, however, know that a stronger position with the hips back, translates to misses forward. This means that until the hips forward version of the squat is the same or greater than the hips back version, the catch position will always be an issue. When you look like this with 500#, then you can worry about the Low-Bar squat…

-Stop asking about the Smolov calculator. Please. I’ll give you detailed instructions on what increment to use for next week’s increase, and you really don’t need to worry right now because IT’S NEXT WEEK.

-Some days we will be squatting before BBG, some days we will be squatting after. Please don’t freak out because of the change in the template, it’s supposed to be like that.

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>Paul Castaneda – Snatch + 3 Snatch Push Press @ 260#:

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WOD 130619:

Strength 1

Smolov 1/2 – Click Here for Smolov Calculator

HBBS 7X5 @ 75% – rest at least 2 minutes

BBG

1) 12 minutes to work to a max Snatch for the day, then:

EMOM for 5 minutes: 1 Snatch @ 90% of today’s max.

2) 12 minutes to work to a max Clean & Jerk for the day, then:

EMOM for 5 minutes: 1 Clean & Jerk @ 85% of today’s max.

Strength 2

1a) 4X5 Weighted Strict Pullups – heaviest possible, rest 60-90 sec.
1b) 4X8 Strict Tempo GH Raise – fast on the way up then 5 sec. count back down, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO
1c) 4X10 Reverse Hyper – heaviest possible, rest 30 sec.