Heavy lifting day. Athletes should focus on lifting a relatively heavy load for multiple sets.
Increase load across as many sets as possible.
The hang position of today’s lift demands an explosive hip and quick elbows.
Compare loads to Jan. 13, 2022.
7 sets for load:
3 hang power cleans
20 weighted glute bridges
20 banded side steps/side
:30 alternating scorpion stretch
:30 forearm stretch/side
WHITE BOARD BRIEF
Target loading | Use a relatively heavy load for each set — at least 65-70% of your best power clean.
We are going to be lifting a relatively heavy load for 3 reps across 7 sets. This load will be different for each person as “heavy” is relative.
Throughout the workout, increase the load across as many sets as possible. Your heaviest load should be lifted on the fifth or sixth set so there is an opportunity to correct any mistakes or finish on a positive note.
If the weight is feeling light, go for a new personal record. If the weight is feeling a bit heavier than normal, pull back and focus on technique.
Each athlete should start a new set every 2:30.
We will work with partners in today’s class. This will keep the classroom floor less cluttered and partners can use each other for help and support.
After the workout, we will spend time on posterior-chain work with great complementary exercises to today’s lift.