The competitive weightlifters in the gym will tell you that one way to increase proficiency with your lifts, and thus eventually lift more weight (and do it better), is to build volume and repeat reps with the barbell focusing on technical consistency above all else. Another way of saying this is to work on making every lift, and every set, look exactly the same regardless of the weight on the bar.

Welp, here’s your chance to do just that. If this looks familiar to you then you’re spot-on… and that deja vu feeling is something that the AR weightlifters know well, since that’s where the magic happens.

Happy Friday, barbell friends!

WOD For 08-23-19:

Every 90 Seconds For 20 Rounds (30 Minutes):

Hang Squat Clean + Front Squat + Jerk


*Use FOUR Weights:

ROUNDS 1-5: Light (40-50% of 1RM C&J)

ROUNDS 6-10: Moderate (50-60%)

ROUNDS 11-15: Moderate (60-70%)

ROUNDS 16-20: Moderate-Heavy-ish (70-80%)


*Technical Consistency! Ideally 20 of 20 made rounds, no misses!

*If you miss during Rounds 16-20 you MUST lower the weight the next round.

*Any style of jerk is allowed.