physical. 02/24/14

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.