Block Clean (mid-thigh) - heavy 3, 95% x 3, 90% x 3
Floating Clean Pull - heavy 5, 95% x 5, 90% x 5
Clean Segment Deadlift (1", knee / 2 sec pause) - heavy 4, 95% x 4, 90% x 4
4 sets; no rest: 5 box jumps (mid-thigh+) 10 chin-ups
Week 8 of 18
1 | 2011-08-01
Unable to open the demo at work. On the floating clean pull I'm supposing the weight does not contact the deck during the set, and that that is a determinant of how heavy you go on the first set, yes? Thanks!
2 | 2011-08-01
Mark - Correct. Ideally you do it standing on a riser or plates so you can still move the bar through the full range of motion as you would from the floor, but without it touching the floor.
3 | 2014-07-13
Same concept earlier about the Heavy X right?
Do Heavy triple then do 95% of that and 90% of that?
not 95% and 90% of your real 1 RM.
4 | 2014-07-14
That is correct, % of the 3RM you make for the day.