12-1-21

Happy First Day of December!


Clean Day!


Power Clean and Push Jerk 1 rep heavy

0:00-6x30%

2:00-5x40%

4:00-4x50%

6:00-3x60%

8:00-2x70%

10:00-1xf80%

12:00-1x80-90%

14:00-1x85-100%

16:00-1xGet Massive


This is a quick approach on a fast interval. Some people will hit huge numbers and others will be a little frantic and not quite recovered.


In either case, stay on time and get heavy weight in hand to prepare for Part 2. Knowing what you can hit is very important to know where to end on Part 2, which is the primary reason for this piece, not necessarily strength development.


If this piece were for conditioning, there would be more volume and longer rest intervals. This piece is simply to help you prepare for Part 2.


PART 2

For Time:

-10-1 Clean and Jerks

-15 min cap


Perform 10 Clean and Jerks. Then, add weight and perform 9 Clean and Jerks. Then, add weight and perform 8 Clean and Jerks. This will continue until 1.


Time is your score. If you do not finish, add 1 second for each uncompleted rep to the 15:00 cap designation.


All barbells must be clipped. All barbell etiquette standards must be practiced.


First, think of what you got on Part 1 for a 1 rep.


Then, multiply that by .8 (80%) That will roughly be your final bar. You should end with roughly 80% of your 1 Rep Heavy today.


Every athlete will work with 10 barbells, depending on which level they choose, and end with 80ish percent of their 1RH. Athletes of varying levels will start and end at different bars.


GUIDELINES FOR LEVELS BUT PICK AN END BAR GOAL AND WORK BACK FROM THERE TO FIND YOUR STARTING POINT

Bar 9 to Bar 18 (135/95-225/155)

Bar 7 to Bar 16 (115/85-205/145)

Bar 5 to Bar 14 (95/65-185/135)

Bar 3 to Bar 12 (75/55-165/115)

Bar 1 to Bar 10 (55/35-145/100)


Bars:

1) 55/35

2) 65/45

3) 75/55

4) 85/60

5) 95/65

6) 105/75

7) 115/85

8) 125/90

9) 135/95

10) 145/100

11) 155/105

12) 165/115

13) 175/125

14) 185/135

15) 195/140

16) 205/145

17) 215/150

18) 225/155


You will notice the male weight changes are 10 pound increments. That could not be done with womens' bars to maintain proportionality, so the female jumps fluctuate between 5 and 10 pounds, so it may help to write your numbers down on a piece of scrap paper if you cannot see the whiteboard.


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