Weightlifting Strength: Deload Week

In 12 minutes after wod finish…

Push or Split Jerk from rack

5 – 5 – 3 – 3 – 1 – 1 – 1 – 1

Up to a difficult single rep
No more than 8/10 effort

Don’t max out. Trust the process. Avoid lifting belts, or you’re trying too hard.

Weightlifting Conditioning, Mid-Duration

“Triple-Team Quadruple-Grace”
In teams of 3, all work divided:

30 clean & jerks, light bar
30 clean & jerks, medium bar
30 clean & jerks, med-heavy
30 clean & jerks, heavy bar

Load: Athletes choose their own bar weights. Recommend that the heaviest bar be about 80-85% of max jerk. If you can do multiple-rep sets on the last bar, the last bar isn’t heavy enough.

Possible progression: 50% max jerk, 60%, 70%, 80-85% max jerk