5 @ 75%
3 @ 85%
1 or more @ 95%
Again, the last set is a max set. This does not mean go to failure as your spine shoots sideways out of your body. Stay in control, keep the lumbar spine in extension, take time to get a big belly breath between reps, and go to work!!!
Follow this with some GHR’s and basic abdominal exercises.
10 Minutes of:
5 Hang power cleans
7 Push press
Put enough weight on the bar so that you know that it’s there, but doesn’t allow form breakdown. Rest well before your mechanics start to change for the worse. Could be relatively heavy with some longer breaks, or could be more of a light steady state affair. Which will you choose and why???