Aja Barto…our friend and awesome lifter.
Aja became well know in the CrossFit Community for being an awesome, strong and REALLY tall CrossFit Games competitor. He was always super easy to spot on the competition floor because – at 6’5″ – he pretty much towered over everyone. After the 2013 season he decided to focus solely on Weigthlifting as a sport. And, since I know he gets the goals of CrossFitters but also know how to train to lift, I reached out to him for a little lifting sesh for today.
Check out more with Aja on Insta @behemothcf and on his site behemothcrossfit.com
Vivendi Lab. Week 3. Wednesday.
Aja’s Warm Up. To be done once through with an empty bar or light weight.
3 press from front rack
3 press from back rack
3 push press from front
3 push press from back
3 push jerks from front
3 push jerks from back
3 split jerks from front
3 split jerks from back
*hold bottom of squat jerk for 10 seconds on last rep*
Also to be done once through with an empty bar or light weight…
hip muscle clean
hip power clean
hip full clean (hold rock solid bottom position for 10 seconds)
above the knee muscle clean
above the knee power clean
above the knee full clean (hold rock solid bottom position for 10 seconds)
below the knee muscle clean
below the knee power clean
below the knee full clean (hold rock solid bottom position for 10 seconds)
1 Full Clean
2 Front Squats
1 Jerk (any style)
Start at 75% of 1 RM Clean and Jerk and add if you are feeling strong.
7 x 3
Back Squat with 3 second pause in the bottom
7 x 3
Strict Press as heavy as possible
Rest 2-3 min or even more between sets of the complex. Aja would do this at 75% all the way through, but since we don’t hit these lifts AS often as Oly Specialists go heavier if you are feeling good.
On the 3 second pause in the bottom or your squat, DO NOT relax. It is important you stay on tension and try not to “kip” or initiate a bounce to stand up.
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