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
