clean & jerk

Shannon and Kevin go overhead with heavy push-presses.

WOD 100301

Clean & jerk 1×7

What does 1×7 represent? We read it as 7 sets of 1 rep. Whether it’s a 1, 3, or 5 rep, we handle it in the same way. We start warm-up sets at 50% of rep max (RM). 80% of RM starts our first work set.

If we’re working on a strict strength move, like the deadlift, the progression is usually pretty straight forward: 80%, 85%, 90%, 95%, +101%, 90%, 90%. Or something very close to that.

However, with the Olympic-style lifts, there’s usually more variance in load progression, due high skill demand, but the work sets still begin at 80% RM.

An athlete’s progression may look something like this: 40 kg, 45, 47.5 miss, 47.5, 50, 52.5 miss, 52.5. Seven work sets with two missed lifts.

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