“You can’t come in my kitchen, kick my dog, and take a box of ball points!”
WOD 100309
Deadlift 5×7
Peruse the internet and you see lots of weightlifting rep and set schemes. There’s no magical combination. The number of sets we’ve come to appreciate for all our strength days is seven. Seven sets of one, two, three, and five reps seem to be fulfilling our need to move heavier and heavier loads.
Our seven sets start at 80% of rep max and proceed to 85%, 90%, and 95% before attempting a personal record with 101% plus. We then finish off with two drop sets between 80% and 90%.
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.
