One set every 3:00.
Limited to heaviest push press.
70-80%+ of best push press on each set.
High complexity and load across multiple movements.
7 sets for load:
1 thruster/push press/push jerk/split jerk
8 sets for reps:
:20 alternating single DB clean and jerk
– Rest :10
30 reach, roll, and lift
WHITE BOARD BRIEF
Target | Build to a heavy set
This heavy day features a combination of overhead-centric movements in succession. The goal is to lift as heavy as possible for 1 rep of each without putting the barbell down.
The bar is intended to be taken from the rack, so the total load lifted may be limited by the thruster for some. Otherwise, this workout may revolve around athletes’ heaviest push presses.
Because this is a longer complex we’ll be lifting once every 3:00 to provide ample recovery time between sets.
All sets should be on the heavier side of 75% of a 1-rep push press. This isn’t a hard and fast number, but it’s a good guideline.
To warm up our overhead position and prepare for the Open, we’ll do a Tabata of DB clean and jerks in the warm-up with the goal of moving as quickly as possible each interval.