A: On the 1:30 x 12
1 full clean + 1 jerk
Start at 65% and increase the weight after:
Round 2 to 70%
Round 4 to 75%
Round 6 to 80%
Round 8 to 85%
Round 10 to 90%
B: Deadlifts maintenance work
1x5 at 70%, 1x4 at 72.5%, 1x4 at 75%, 1x3 at 80%
A: On the 1:30 x 12
1 full clean + 1 jerk
Start at 65% and increase the weight after:
Round 2 to 70%
Round 4 to 75%
Round 6 to 80%
Round 8 to 85%
Round 10 to 90%
B: Deadlifts maintenance work
1x5 at 70%, 1x4 at 72.5%, 1x4 at 75%, 1x3 at 80%
A: Deadlift
1x10 at 40%
1x8 at 50%
1x6 at 60%
4x5 at 70%
B:Strict Press
Work up to a heavy 4RM
Remove 10%
Perform a 3x3 at this new weight
B: Accessory - "use weights that are slightly heavier than last week"
4x12 bicep curls
3x12 single arm heavy rows