Day 1 Cycle #6

Double Clean + Jerk
Work at 70% of your 1RM Clean & Jerk for 4 Sets of 2 Double Clean and 1 Jerk (4×2+1)
*Click to see a Double Clean + Jerk. Complete 2 Squat Cleans then a Split Jerk. 
Target 10lbs increase / week if work sets are above 245lbs 
Target 5lbs increase / week if work sets are below 245kg

Pause Back Squat
*3 Second Pause with each rep
Work at 75% of your 1RM Back Squat for 4 Sets of 3 Reps (4×3)
Target 10lbs increase / week if work sets are above 375lbs 
Target 5lbs increase / week if work sets are below 375lbs

Push Press PAIRED WITH Yates Row
*Click to see a Yates Row; use an underhand grip. The goal is to brace the core and squeeze the shoulder blades together as you pull.
Work at 65% of 1RM Clean & Jerk for Push Press for 4 Sets of 3 Push Press and 8 Yates Row (4×3+8)
Target 10lbs increase / week if work sets are above 220lbs 
Target 5lbs increase / week if work sets are below 220lbs

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