DELOAD WEEK*: week 3 of the Performance Cycle.
Caleb Ward (-105) gets in some high volume clean & jerk work with the “Shankle Complex” (his best C&J is 203kg)
- “Shankle Complex” (1 clean pull [fl] + 2 hang clean pulls + 1 hang clean + 2 jerks) @75% x1 x3
- back squat @75% x5 x4
- 3 x10: pull-ups, band pull-aparts
This week you will see complexes and combos as well as a heightened focus on technique. The loads will be lighter — let them. Next week we will ramp up the intensity to the 90%+ range, so let your body adjust for that. If you’re planning to do Crossfit workouts in addition to the Strength workouts, consider cutting volume and/or intensity by 50%.
Do the Shankle Shimmy: