- For today's Main Lift, build to a heavy set of the complex, keeping each set unbroken.- Begin your first working set between 60-70% of your best clean and leave 10-20 lbs of room to add more weight on your 5th and heaviest set. DO NOT go as heavy as possible.- For Accessory - I, the loading for part 1 should be at least 90% of your best clean. If you can go heavier then do so. On part 2, prioritize smooth technically sound reps over reaching failure with poor technique.- For Accessory - II, use a medicine ball to add load to the GHD hip extensions. Complete the :15 hold at the top of the 10th rep.
4 sets::45 ski:45 row- Increase your pace with each set.2 sets:5 wall squats:30 handstand shoulder taps- Hold the bottom of each squat for :03.1 set:5-10 clean pulls5-10 power cleans5-10 hang squat cleans5-10 split jerks- Use an empty bar.3-4 sets:5 sets for load:1 clean pull1 power clean1 hang squat clean1 split jerk- Build in load to your first working set.
5 sets for load:1 power clean1 hang squat clean1 split jerk- Rest 3:00 between sets.
5 sets for load:3 deficit clean grip deadlifts (2 in)- Rest 2:00-3:00 between sets.OR5 sets for load:3 tempo back squats (:03 down, :01 hold, stand)- Rest 2:00-3:00 between sets.
4 sets:10 weighted GHD hip extensions:15 weighted GHD hip ext. hold15 Russian KB swings (heavy)- Athlete chooses loads.- Rest 2:00 between sets.