Scaling:
Watch “Warming Up With SLIPS.” For this heavy day, experienced athletes should attempt to deadlift as heavy as possible for each set, while newer athletes should focus on mechanics.
Scaling:
Heavy overhead squats challenge your strength while demanding solid mechanics and good flexibility. Athletes at all skill levels should attempt overhead squat triples. Experienced athletes can go as heavy as possible, while newer athletes will use this workout as an opportunity to drill the movement, potentially increasing the reps for more practice.
Practice L-sit for 10 minutes.
Practice front and back scales for 10 minutes.
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Scaling:
Most athletes can attempt the power cleans as prescribed. Newer athletes should start light and treat the early larger sets as practice. More experienced athletes should try for the heaviest load they can at each set of reps.
Get ideas for your L-sit practice here, and check out more tips on the front scale and the back scale.
Scaling:
Most athletes can do this lifting as prescribed. Experienced athletes can go as heavy as possible, while newer athletes can use this session as an opportunity to drill the movement.
Scaling:
Experienced athletes should pick loads that allow them to attempt to set a PR in the later sets. Newer athletes should maintain the single repetitions of the clean and jerk, but focus on mechanics for each rep.