These are technique primers meant to prepare you for the lift of the day, they’re meant to be done after a general warm up (foam roll, pre-training mobility, etc.) . They are NOT meant to be heavy, in most cases 10lb bumpers will be enough. The intensity for these is very low so rest doesn’t need to be longer than a minute if you have the right load on the bar.
This is a complex that involves a push press + power jerk + split jerk. The goal is to prime your legs to push into the floor as opposed to pressing with the arms. Keep the weight light, no more than 20% of your best jerk/empty bar/ or bar with 10lbs each side.
Do Not Clean These. Take them from the rack or from the blocks.
If you have established maxes then you will be working off of 70% of your best jerk.
Choose a weight that allows you to complete the reps and sets with quality form.
You’ll be working at 75-80% of your best snatch.
use 5-10% heavier than your snatch weight from day 1 this week.
Do not clean these, take it from the rack or blocks.
Choose a weight that allows you to complete the reps and sets with guality form and still have 3-4 reps in the tank by the end of each set.