1.) Increase weight across as many sets as possible.
2.) Begin your first set around 60-70% of your best clean & jerk.
3.) Skill and drill with an Olympic lift. Build up to a relatively heavy load.
7 Sets For Load:
3 Hang Power Clean & Jerks
5 Sets For Load:
5 Strict Pull-ups
3 Strict Chin-ups
:30 Press Ups
:30 Quad Stretch/Side
Target Load | 70%+ of your 1 rep max
• Today’s workout is a classic heavy day. Our focus is to lift a relatively heavy load for three unbroken reps for seven total sets.
• If you are unfamiliar with percentages, consider your starting weight as something that requires effort, focus, and that you could perform maybe 5-6 reps before failure.
• As far as rest goes, athletes should be giving themselves around 2:00 between lifts. If you feel as though you are ready to lift again after :30, the weight is not heavy enough.
• We will leave a little time after the workout for some strict pull-up practice.