FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

April 13, 2016

STRENGTH: 1) High Hang Power Snatch Cluster – 5(4×2)-10s w/ a 5RM

In this set up you’ll do 5 total clusters (the first number), and each cluster is going to consist of 4 mini-sets of two reps (the bracketed numbers). You’re going to rest 10-seconds in between each mini-set, and you’re going to use around your 5RM in load.

This is what it will look like:

 1.       2 reps @ 5RM, rest for 10-seconds

2.       2 reps, rest 10s

3.       2 reps, rest 10 seconds

4.       2 reps, rest 2-3 minutes

5.       Move onto cluster #2

6.       Repeat as above for clusters 2-5

(The difference between cluster training and traditional lifting is that in traditional lifting, using the example from above, you’d do your sets for 5 reps, rest for 2-3 minutes between sets, and then move on to the second set. In cluster training what we do is break that set of 5 reps down into 4 mini-sets of 2 reps, with a 10-15 second break in between each mini-set. This effectively allows us to do 8 reps of with our 5RM.)

Being able to do 3 extra reps doesn’t seem like much at first, but when you realize it equates to a 60% increase in output, you start to notice how effective cluster training can be.

2) Strict Pull Ups – 3 sets of 5 reps

WOD: For time,

Run 200m

20 x hang squat snatch

Run 200m

15 x hang squat snatch

Run 200m

10 x hang squat snatch

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