Making positional adjustments/ improvements as needed, complete:
Front squat:
15 reps @ 30% of 1RM
1-2 minutes rest/ evaluation
x 3
Power clean/ Hang power clean/ High-hang power clean:
10 reps @ 30% of 1RM
1-2 minutes rest/ evaluation
x 3
10 reps @ 60% of 1RM
x 1
Choose variation based on which aspect of the lift needs the most work. Percentages are based on power clean 1RM.
Press:
10 reps @ 30% of 1RM
1-2 minutes rest/ evaluation
x 2
10 reps @ 60% of 1RM
x 1
Push press/ Push jerk:
10 reps @ 50% of 1RM
1-2 minutes rest/ evaluation
x 3
Use time between sets to mobilize, evaluate movement strengths and weaknesses, and improve subsequent reps.
In order to assure proper position, consider taking up to a 3/1000-count at the beginning and/ or end of any movement with which we are struggling.