23.08.25 “Gwen”

INTENDED STIMULUS

Use the same load across all sets.

Rest 3:00-4:00 between sets.

All sets MUST be unbroken/touch-and-go.

Use a load that is challenging for 10 reps, but not a 10-rep-max.

ALL LEVELS

Gwen
For load:
15-12-9:
Clean and jerks
– Touch-and-go at the floor only. Use the same load for each set.
– Rest as needed between sets (3-4 min).

BEGINNER

For reps:
Set 1:
Max-rep unbroken DB squat clean and push jerks
– Use a load that allows for 15-20+ reps.
Set 2:
Perform 5 fewer reps than the number completed in set 1
Set 3:
Perform 5 fewer reps than the number completed in set 2

Rest 2:00-3:00 between sets.

Perform no fewer than 10 reps on the 3rd set.

SKILL WORK

Rest, stretch, recover.

STRETCHING

3 sets:
20 banded pull-aparts

20 face pulls

WHITE BOARD BRIEF

Target load | As heavy as possible without failing or breaking any set.

This benchmark workout builds stamina and strength across the entire body.

The goal is to lift as heavy as possible on the set of 15 without failing any reps, demonstrating major technical errors, or putting the bar down.

A major key to finding a unison of those 3 goals is deliberate and intentional movement on every rep and a lot of grit toward the end of each set.

The warm-up is dedicated to practicing cycling the bar and finding the right load for the workout. Generally, athletes should aim for a weight that can confidently be used for 10 good reps with a fight for the final 5.

During the workout, 3:00-4:00 of rest will be taken between sets and the same load will be used for each set.

Fatigue will stack up from each set, but the reps decrease to help continue to move the same weight well.