- For today's Main Lift, build to a heavy clean and jerk.- 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, complete all squats within the prescribed percentage range. Rest 3:00 between sets and focus on standing the bar up quickly.- For Accessory - II, complete all hip extensions before advancing to the RDLs. Rest as little as possible.
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.5 sets for load:1 clean pull1 power clean1 hang squat clean1 split jerk- Build in load to your first working set.
9 sets for load:1 clean and jerk- Rest 1:00 between sets.- Add load once every 3 sets.
3 sets for load:3 front squats- All sets between 70-85% of 1-rep max.
For completion:75 GHD hip extensions75 DB RDLs (35/50 lb)- Use 2 DB for the RDLs.