Say it with me: "There's no such thing as maintenance". You're either getting better or you're getting worse, and if you're not constantly pushing to improve, then I've got some bad news for you (you're getting worse).
There is no such thing as maintenance. Not in business, not in gas prices, not in fitness, not in anything. In financial terms, at the very least you have to keep up with inflation or you're doing worse than you were before. With fitness, it's even easier to see how this works. Take a look at all the people who go to their gym consistently, get on their treadmill, watch their TV shows, jog their 30 minutes of cardio, and never ever seem to improve.
Imagine if all you ever did was swing the smallest kettlebell we had. You'd get really good at swinging that kettlebell after a couple weeks, then it would be a complete waste of time after that point because it doesn't have anything to offer you anymore. Your body is an adaptation machine; you give it a stimulus and it changes in order to better deal with that stimulus. If the stimulus doesn't challenge your body, then your body won't have any reason to change.
There's no such thing as maintenance. Once you stop pushing to improve yourself, you've made the decision to get worse. When you walk into class and use the same weight every time, scale the box jump height the same every time, use the same bands on your pull ups every time...you're not getting any better.
This is why we lift heavier and heavier weights. This is why some workouts have a ton of reps and some workouts have very few reps, why we prescribe different weights all the time, why we change the range of motion (like a clean from the ground compared with a hang clean). But there's only so much we the coaches can do. I can tell you until I'm blue in the face that you need to challenge yourself more, that you need to push harder on that run, that you need to attack the barbell, rest less, do more reps, but I'm not in control of you. You're the one who needs to push harder, to lift more weight, to do more reps, to use less help on your pullups, to jump on higher boxes, to run faster, to row harder.
Challenge yourself and you'll improve; don't get stuck doing the same thing over and over and expecting a different result.
A. 2RM hang power snatch
B. 3 rounds for time:
15 hang power snatch (95/65)
Posted by Armen.