One of two heavy days this week to contrast with our gymnastics focus.
All sets 75% or greater.
Build to a heavy set of 2 unbroken reps.
Lift once every 2:30.
8 sets for load:
2 power cleans
:20 calorie assault bike
30 banded pull-aparts
:40 wrist extension stretch/arm
WHITE BOARD BRIEF
Target | Build to a 2-rep max.
Yesterday’s workout was a heavy dose of gymnastics volume. In contrast, today is a lower volume heavy day that focuses on short bursts of power rather than the stamina emphasized yesterday.
This is the first of two heavy days this week that focus on olympic lifting.
Athletes should start around 75% of their 1-rep max power clean. All sets must be touch-and-go style, where the bar does not stop on the ground.
Lifting will take place once every 2:30. This will provide at least 2:00 of rest between sets.
With 8 total heavy sets, encourage athletes to repeat loads across multiple sets to iron-out technical errors before adding load in small increments.