For Load

Work As Heavy As Possible. The goal is to complete the recommended workout as heavily as possible (AHAP). Depending on the instructions for the workout, an athlete may either be allowed to pick up a single weight for the workout or may work up to a heavy weight during the workout.

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Monday 200914

Clean and jerk 3-3-3-3-3 reps

Thursday 200827

Back squat 5-5-5-5-5 reps

Monday 200824

Weighted dip 3-2-2-2-1-1-1-1-1 reps

Tuesday 200811

Practice SLIPS for 20 minutes

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

Monday 200803

Overhead squat 1-1-1-1-1 reps

Front squat 1-1-1-1-1 reps

Back squat 1-1-1-1-1 reps

Try to increase the load on each rep.

Sunday 200726

Shoulder press 3-3-3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Tuesday 200714

Practice SLIPS for 20 minutes.

Back squat 5-5-3-3-3-1-1-1-1 reps

Friday 200710

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push jerk 5-5-5-5-5 reps

Practice SLIPS for 20 minutes.

Monday 200706

Practice SLIPS for 20 minutes

Muscle snatch 1-1-1-1-1 reps

Overhead squat 3-3-3-3-3 reps

Squat snatch 1-1-1-1-1 reps

Tuesday 200630

Practice SLIPS for 20 minutes

Clean and jerk 1-1-1-1-1 reps