1) Clean complex (pull/pull/clean&jerk) (%1rm clean) – 1×1@50%, 1×1@60%, 1×1@70%, 1×1@80%, 1×1@70%
2) Jerk from behind head (%1rm jerk) – 1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%
3) Power clean from power position(%1rm power clean) – 1×3@50%, 1×3@60%, 1×3@70%, 1×3@75%, 1×3@70%
4) Good mornings – Work up to 3 sets of 3 at moderate intensity
Here we go
1) up to 100 kg
2) up to 90 kg
3) up to 85 kg
4) up to 65 kg
+ squat up to 3×140 kg
Does pull mean high pull or just to shrug?
1) Based on 275#
2) Based on 300#
3) Based on 255#
4) 65# for the 3 sets. I’m terrible at these. They make my hamstrings feel like they are tearing in half.