I had a discussion with Spencer today about the amount of massive PRs we’re seeing on the power movements. This, in my opinion, has got to be one of the oddest byproducts of our off-season lifting template, as the full versions of the movements are not necessarily known as a great developers of the power versions. (Read this sentence in snooty nerd voice…) Whereas my Russian manuals tell me the opposite is actually true in high level lifters. It seems that everyone is PRing almost weekly on the power versions, and we even have our own battle of tall-blonde-female-exercisers going on.
Last week Nicole Capurso hit a triple from the floor with 185#. This week Kat Anderson fires back with a triple from the hang at 190#. Kat’s old PR for the Power Clean—from the floor, for a SINGLE—was 185#.
Kat Anderson – 190# Triple Hang Power Clean:
Here’s Josh’s 320# (145kg) Clean & Jerk that I promised yesterday:
- 12 minutes to find a heavy (for the day) Triple Snatch from Blocks @ top of knee.
- 12 minutes to find a heavy (for the day) Double Clean & Jerk from Blocks @ top of knee.
1) HBBS: 1X5@60%, 1X5@65%, 2X5@70% – rest exactly 2:00.
2a) Front Squat: 1X5@60%, 1X5@70%, 1X5@75%, 1X5@80% – rest 60 sec.
2b) 4X2 Bench Press – heaviest possible, rest 60 sec.
Notes: There are four sets of both FS and BP, these should be performed alternating (as usual with A/B work).
3a) 3XME Tempo Strict Pullups (3 counts up, 3 count pause with chin over, 3 counts down – DO NOT deviate from this tempo) – rest 60 sec.
3b) 3X8 Weighted GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) DEMO VIDEO