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Components

Warm-up

Main lift

Accessory - I

Accessory - II

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Workout

Weightifting - Mon, May 8

Workout Notes

- Welcome to week 3 of this cycle!
- Start at around 70% of your 1-rep-max clean and add load once every 3:00 (after every 3 lifts).
- Build to a heavy load to use for your final 3 lifts that feels challenging, but allows you to still make corrections.

- For Accessory - I, use 110% of your 1-rep-max clean to perform 5 sets of 2 clean pulls focusing on keeping the eyes forward as the bar leaves the ground.
- For Accessory - II, start with a light load and build to a heavy set of 10 unbroken reps for each movement. No rest between legs.

Warm-up (Checkmark)

1 set:
1:00 row (slow)
10 muscle cleans
10 front squats
1:00 row (moderate)
10 tall cleans
10 squat cleans
1:00 row (fast)
- Use an empty barbell.

1 set:
10 squat-to-stands
5 wall squats (:03 descent, :03 hold)

EMOM 7:
1 pause power clean (knee)
1 squat clean
- Build up to 60%.

EMOM 3:
1 squat clean
- Build up to 70%.

Main lift (Weight)

EMOM 15:
1 squat clean
- Add load once every 3:00.

Accessory - I (5 Rounds for weight)

5 sets for load:
2 clean pulls (110%)
- Rest :30 between sets.

Accessory - II (Checkmark)

3 sets:
10 KB single-leg deadlifts/leg
10 KB Bulgarian split squats/leg
- Rest 1:00-1:30 between movements.

Want to see some of these movements in action? Check out our .