- Clean & Jerk — heavy single (for the day); then 75% of that x 1 x 5 (1 minute rest between lifts)
- Front Squat — heavy single (for the day); then 85% of that x 2 x 2 (rest as needed)
- accumulate 100 hollow rocks — do 3 push-ups every time you break
And we know you’ve heard a lot from us when it comes to equipment (belts, wraps, etc.). Now you can hear opinions on the matter from someone who knows more than we do.
*he might kill me for posting this
Clean and Jerk: worked to 90kg (couldn’t lock out the jerk), 1×5 @ 70kg
Front Squat: worked to 100, sets @ 85
pitiful hollow rocks, so worked on straight legged crunches
C&J upto 100 then a few fails at 100 with a wider grip.
Front Squat 125 all quad dropped to 100 to get it right.
Hollow rocks 25 20 15 15 15 10
C&J: up to 101#, failed on the jerk at 111#
FS: up to 133#
Hollow rocks = ouchies.
C&J up to 135 lbs, then FS up to 175 lbs
you posted on the website. Never have I been so proud!
C&J: 110lbs then 85lbs for working weight
Front Squat 120lbs then 100 for doubles