As summer is winding up, it’s time to start working on your bronze and biceps! That’s right, the Olympic and Power Lifting coaches (OLY & PL) just started a new cycle geared towards getting you new PR’s and new muscles to show off on the beach, like these guys.
OK, obviously you know you won’t look like that at the end of the cycle but, with a little hard work you might just add 5 pounds to your Dead Lift or actually catch your Snatch at the bottom of your squat instead of power. Your OLY & PL coaches have a new program all lined up. On Mondays and Wednesdays you’ll be working on the Olympic Lifts (Snatch and Clean & Jerk). For example, this past Monday you might have seen them working on this:
- Snatch + Over Head Squat: 4 Sets of 2 Reps @ 75% of your 1 Rep Max (RM)
- 10:00 EMOM: 2 Clean Reps on the minute for 10 minutes at 70-75% of your 1 RM
- Build to a max of 1 Push Press + 1 Jerk
The point to a workout like this is to slow down and take the lifts one at a time, to break them down piece by piece so your coach can figure out if you are pulling too early or leaning over your toes. Basically to find out what you could be doing more efficiently to increase your explosiveness and work capacity.
Tuesdays and Thursdays will look a little different as you’ll be working on Power Lifting – the squat, bench press and dead lift as well as auxiliary work to help you increase capacity in these lifts. This week we’re testing our 1 rep maxes of these lifts as we begin the new linear periodization cycle.
What is the True Core Barbell Club?
True Core Barbell Club is just like any other class we offer at True Core: you show up, listen to your coach, move some weight, get sweaty and awesome and go home feeling accomplished. The only difference is this 1 – 1.5 hour class offers you more time to work on your Power Lifting (squat, bench, deadlift) and Olympic Lifting (Snatch, Clean & Jerk) as well as their accessories that you might not get a chance to fully focus on during a WOD. The OLY and PL coaches offer a little more hands on time in these lifts, and you get a little more time to just focus on improving them. Power Lifting is also a sport where you get three attempts to lift in the Squat, Bench, and Dead lift for a overall total. True Core Barbell Club offers two training cycles, one: a more linear periodization program which is typically a 4-6 week training cycle with a one rep max test week in the squat, bench, dead lift. The second, a Wave program where you come in and follow a set program that can accelerate your strength, increase your explosiveness, and increase work capacity. Last but not least, if you’re interested in competing in the sport of Power Lifting we can offer you a plan, tips, and tricks to prepare you for the platform.
In conclusion, hopefully we’ll see you sometime soon at one of the classes. OLY is Monday and Wednesday at 6 PM and Power Lifting is Tuesday & Thursday at 6 PM.