physical. 10/20/15

    Positional and mechanical improvement:

    Ground-to-shoulder and ground-to-overhead lifts/
    Jumping variations

    Beginner/ Intermediate: Power clean/ variations, box jump, broad jump, straight jump
    Advanced: Power snatch/ variations

    At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start by addressing the basic details of each and add weight for short sets (up to 60% of 2RM) to fact-check position and execution. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

    Then:

    Each lift/ variation worked on:

    2 x 8 @ 50% of 2RM

    Intersperse movements and rest as desired, and adjust weight immediately if any set requires interruption.

    Kyle. Mace squatKyle. Mace squat. Not only is the mace excellent for reinforcing lat and upper back engagement in the squat, but also in demanding truly upright posture and a fully engaged midline. Just one missing detail and even a moderate weight mace will drop to the ground.