23.08.30 HEAVY DAY

INTENDED STIMULUS

Heavy day relative to each athlete’s capacity. Focus on pushing for sound technique under load.

Hold the same load (moderately heavy) for 5 sets and add load as you are able every 10:00.

All reps should be touch-and-go; no resting the bar on the floor between reps.

Lift once every 2:00.

ALL LEVELS

Every 2:00 for 30:00:
2 clean and jerks
– Add load every 10:00.

SKILL WORK

Rest, stretch, recover.

STRETCHING

2 sets:
:30 saddle stretch
:30 down-dog stretch

WHITE BOARD BRIEF

Target load | Relatively heavy for each athlete.

Today, we will tackle a 2-rep touch-and-go clean and jerk. Once the bar hits the floor, you must go right into your next rep without resting the bar on the floor.

Start with a relatively heavy load and hold that weight for 5 sets. Then if you are able, increase the load every 10:00. This should allow you to get heavy, but also focus on moving the attempt as crisply as possible.

Aim to begin your first set around 70% of your best clean and jerk.

Squat or power cleans, as well as push jerks or split jerks are acceptable today.

The touch-and-go approach will make this harder and won’t allow you to lift as heavy but will pay off in the long run.

Perform one set every 2:00, allowing at least 1:30 to rest between each set.