22.03.07

INTENDED STIMULUS

Athlete’s build to a 1-rep max for the day.

Athlete’s have the choice to do power or squat cleans.

Build over 7 sets. Aim to start around 75% of their 1-rep max.

Accumulate as many reps as possible during the post-workout skill session.

Rest 2:00- 3:00 between sets.

RX & LEVEL 2

7 sets for load:
1 clean and jerk

LEVEL 1

7 sets for load:
3 clean and jerks

SKILL WORK

Post-workout:
EMOM 5:
Max set chest-to-bar pull-ups/banded pullups
– Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets.

STRETCHING

3 sets:
10 ATY raises
:30 doorway pec-stretch/side

WHITE BOARD BRIEF

Target load | Build to a heavy single.

The goal for today’s workout is to build to a moderately heavy single or a new 1-rep max. Let athletes who are moving well go for the max For athletes who aren’t moving quite as well, push technique overload.

Athlete’s have the choice to perform a power clean or squat clean. Unless you want to use one specifically, give them the option. The same goes for the jerk — they can either split jerk or push jerk.

Not all athletes will attempt a new 1-rep max today, but all of them should be working at 75% or more of their 1-rep max. Most of their sets should be around 85-100% of their 1-rep max.

Advise athletes to take as much time as they need between sets. Ideally, they’re resting 2:00-3:00 between each set. As the weight gets heavier, they will probably need more rest and that is OK.

If an athlete doesn’t want to go heavy today, they can perform sets of 3 with a moderate load.