FRIDAY – COACH BRIEF
SUPERB STRENGTH — SQUAT CLEAN COMPLEX
Today we finish the strength week with our Squat Clean Complex.
The focus is on maintaining strong positions and good technique through all four lifts in the complex. Athletes should build the load gradually across the five sets, but the quality of the entire complex always comes first.
COACH FOCUS
Strong setup and consistent start position.
Keep the bar close through the first pull.
Stay patient from the floor.
Aggressive extension and fast turnover.
Receive every Squat Clean in a strong, stable position.
Maintain the same technique as fatigue builds.
Build the load only while the entire complex remains clean.
KEY MESSAGE
“Stay patient off the floor, move fast under the bar and own every position.”
SUPERB INTENSITY — EMOM 20
Today combines Squat Cleans, Front Rack Lunges and Assault Bike, with a built-in rest minute.
The goal is to maintain quality across all five rounds rather than going all-out from the beginning. The Squat Cleans should be technically consistent, the Lunges controlled, and the Bike should be where athletes can increase the intensity.
COACH FOCUS
Keep Squat Clean technique consistent.
Avoid unnecessary failed or rushed reps.
Maintain an upright torso during Front Rack Lunges.
Use the Bike to create intensity without compromising the next round.
Make the most of the dedicated rest minute.
Look for athletes to increase their output in the final rounds.
KEY MESSAGE
“Own the cleans, control the lunges and attack the bike.”
