Our first cycle of the year is complete, and everyone has seen incredible improvements in their pull-ups and snatches. In this week’s blog post, we talk to Coach Matt about the progress the coaches saw during the snatch and pull-up cycle, and what to expect from the next two months: handstand pushups and deadlifts.
All of the hard work we did during the first two months of 2020 paid off. It may have seemed tedious working on snatches and pull-ups multiple days per week, but Coach Matt says he and the rest of the coaches saw massive improvements in form and stamina:
I think it went really well, overall. It’s always good to see the gold stars on Wodify, but more importantly, it forced those that were uncomfortable or unfamiliar with the snatch to get used to it and not intimidated by it so much. And whether or not you saw more weight on the bar at the end of the cycle, we the coaches saw massive improvements in form and stamina and strength.
So what can we expect for the next cycle? For everyone who harasses Coach Matt about wanting to do deadlifts more often, it’s your time to shine. For the next two months, we’ll be working on deadlifts and handstand pushups. Why those two movements? They’re both important skills that should be in “everyone’s bag of party tricks,” Matt says:
“Hey Matt, you know what we should do next? Deadlifts.” I could put my son through college if I had a dollar for every time I heard that over the past 2 months. So, you asked for it, you got it. And the HSPU because it’s just like the pull ups, they are an essential gymnastics movement that needs to be in everyone’s bag of party tricks. Thankfully, there are more ways to get better at the HSPU than just doing more HSPU
In terms of programming for this cycle, Coach Matt says there will be only 1 set of deadlifts per week. This is primarily to make sure that athletes aren’t burning out their lower back by trying to lift as heavy as possible every time. On the days we work on deadlifts, Matt says to expect strength WODs paired with short 7-10 minute workouts. And for handstand pushup, expect a mixture of actual HSPUs and presses:
There will only be 1 set of deadlifts per week. Everyone wants to come in and yank as much weight off the ground, but that’s a recipe for disaster if you do that every time, The days for the DL cycles will be mostly focused on the SWOD and very structured around that. Those days will have those short, 7-10min workouts that everyone rolls their eyes at because they’re so easy. For the HSPU it will be a mixture of presses and actual HSPU work that will get mixed into the weeks.
So how can you get the most out of the next two months of work? As always, it’s important not to cherry pick, but also make sure you’re listening to the JR CrossFit coaches when they correct your form. The coaches will be watching everyone closely for form to prevent lower-back injuries, Matt says:
Again, don’t cherry pick. As previously mentioned, the deadlift days are only going to be once a week, they’re going to be very structured, and your coaches will be hawk-eyeing everyone to make sure they are being done properly. It isn’t going to be an amount of volume that will make you sore for days on end.
Also don’t forget about the JR Weightlifting class that is held every week on Thursday at 6:30 p.m, as well as the JR Barbell Club every Saturday morning at 9 a.m.