Tuesday July 13th

HEAVY DAY

WORKOUT GOALS
1.) Lift a relatively heavy load for all 8 sets (70%+). You should work up to 80-85% of your best single squat clean and jerk.
2.)  Lift your heaviest load or go for a PR on sets 6 or 7. This will give you the opportunity to make adjustments, increase load, or decrease load to finish on a positive lift.
2.)  Focus on one key point throughout the entirety of the lift. Blocking out everything else but your one focal point.

ALL LEVELS
8 SETS FOR LOAD
2 Squat Clean & Jerks

Accessory

PRE-WORKOUT
Wall Walk Practice

Stretching

ACCUMULATE
30 Bird Dogs (slow)

Notes

Target Loading | Start working sets around 70% and increase to the heaviest load between 80-85% of a 1-rep max squat clean & jerk. The weight should feel heavy, but manageable for a single rep and then challenge the athletes to complete the second.
Target Time | 20:00 Total Time (2:30 per lift)
Today’s workout is finding a heavy squat clean & jerk double. These should NOT be treated as two heavy singles. These should be touch & go (unbroken) reps. Athletes may choose to “rest” on the shoulders or at the hips, but the bar should NOT rest on the ground until the 2 reps are complete. In the warm-up, we will spend plenty of time building up in weight so athletes will have an idea of where to start. If you are going to fail a set, this should be done on sets 6, 7,
or 8 as these should be your heaviest sets. You should rest no more than 2:00 between lifts. If we see rests that last 1:00 or less, the weight is not heavy enough.