250423 OPTIONAL STRENGTH
(Weight)
Clean and jerk
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% x 1
Heavy single x 1
NOTES:
-Welcome to week three of the next 2025 -Strength 1 lifting cycle. We’ll continue working on the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
-Use a recent max or heavy single for your percentages.
-If the percentage calls for more than a single rep, they are meant to be completed as unbroken, touch-and-go reps.
-Rest as needed between percentages and waves.
-If you want to participate in this week’s clean complex heavy day, consider choosing to do that instead of Strength I this week.
| 1st | 110 Rx | Dale Wed, Apr 23, 2025 | | 2nd | 95,105,110,105,110,115,110,115,125 Rx | Thomas B Wed, Apr 23, 2025 |
| Dale | 110 Rx | 80,90,100,105,107,110 more press than jerk | | Thomas B | 95,105,110,105,110,115,110,115,125 Rx | |
|
