WEDNESDAY 6th
Shoulder to Overhead Day!
Split Jerk 5x1x85-95%
-5x1 is at the same weight
0:00-5x30%
2:00-5x40%
4:00-4x50%
6:00-4x60%
8:00-3x70%
10:30-3x75-80%
12:00-2x80-85%
15:00-2x85-90%
18:00-1x85-95%
21:00-1x85-95%
24:00-1x85-95%
27:00-1x85-95%
30:00-1x85-95%
This is going to be very difficult... Not in its prescription, but in its discipline for execution... You are going to get heavy, and NOT max-out, but instead, hit reps at sub-maximal weight
What is the difference between this and all of the other volume for development we do? NOTHING...
But, for whatever reason, people can stay the course with certain lifts, and other lifts, like the Split Jerk, people can't help themselves and they max-out, leading to poor technique and, oftentimes, failure.
Stay the course and hit 5 sexy singles at heavy but manageable weight... You'll be better for it!!!
PART 2
AMRAP 7
-Squat Clean Thrusters at 165/115
That's a spin on the 2011 Open.... But, it's longer... And heavier....
Yeah... People got fitter.
As written
135/105
115/85
95/65
75/45