23.05.17

INTENDED STIMULUS

Heavy complex day!

The limiting factor will depend on the athlete, but most likely will come down to the jerk.

Athletes can build each set but should begin working sets around 70%+ of their 1-rep-max.

Rest 2:00-3:00 between sets.

RX

7 sets for load:
1 power clean
1 hang power clean
1 jerk

SCALED

7 sets for load:
3 power cleans
3 hang power cleans
3 jerks

SKILL WORK

Rest, stretch, recover

STRETCHING

3 sets:
20 banded pull-aparts
:30 wrist extension stretch/arm

WHITE BOARD BRIEF

Target load | Heavy relative to each athlete’s capacity.

Today, we have a heavy complex!

As always, “heavy” will be relative to each individual. Some of you may PR today, and some of you may use this as an opportunity to dial in mechanics and get in volume.

Mechanics may start to deteriorate as you add load; if this happens, hold the same load or reduce if needed to dial things back in before increasing again

Use today to work on technique, lift heavy, and push your limits.

Partner up, share a barbell, encourage each other, and have fun!