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Weekly Rundown September 11-16

Happy First Week of Goals Jousters!

This week will mark the start of our new 6 week goals at Joust!

Our new 6 week goals will be:

Strength: Front Squats

 *Increase 1 rep max front squat and follow a wall-sit progression after each standard warm-up

Skill: Barbell Cleans!

*Develop positional technique and strength in the barbell clean

Mobility: Hip and front rack mobility

*Increase hip and front rack mobility to help improve barbell clean positioning with specific mobility work in class


These goals will run from Monday, September 11th to Saturday, October 21st.

Throughout the next 6 weeks we’ll be working on our leg strength needed to improve our clean by following a linear progression in front squats each Monday as well as a wall-sit progression after each standard warm-up. We’ll improve our technique and positioning in the clean by specifically focusing on each portion of the clean with skill work each Tuesday. Our extra mobility work will be targeted towards improving the front rack position and hip mobility. We’ll also be completing additional strength work each Wednesday, alternating between shoulder presses and deadlifts.

The main goal of the 6 weeks is to get you all comfortable and proficient with the barbell clean to the point where we can safely find a quality 1 rep max in week #7.

Throughout the 6 weeks you will notice much improvement in leg strength, Olympic technique, and mobility which will carry over into other functional movements and will help to further increase your overall fitness.

We’ll kick this week of WODs off with a “for time” gymnastics WOD on Monday involving the basics of pull-ups, push-ups, air squat and sit-ups. Tuesday we’ll be working on our power cleans as well as our tall hang position with an EMOM 6. We’ll follow the clean skill work up with an AMRAP 12 involving kettlebells and cardio. Wednesday will be a day for box jumps and toes to bar. Our very active recovery workout on Thursday will involve cardio AMRAP 4’s and burpeese! We’ll wrap the week up with a deadlift, double-under and handstand push-up EMOM on Friday and a “Hanging with Elizabeth” WOD on Saturday!

That’s a wrap on this rundown Jousters. Have an excellent week of training and kicking off our new 6 week goals in all things barbell cleans!



Phone: (734) 929 - 4328
3951 Varsity Drive
Ann Arbor, MI 48108


Important: Joust Strength + Fitness is an addictive, fun, loving community of like-minded fitness enthusiasts like yourself. We take complete responsibility for your positive attitude toward life long goals that include but are not limited to: healthy living, more energy, excitement towards exercise and most of all fun! You've been warned.