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.