Today we’re doing some heavy barbell work. For each move in this pair you’ll take 10 minutes to find your 3 rep max before scaling back by 20% and performing 3 sets of 5 reps. For instance if you’re 3 rep max for Deadlifts is 305 then you’ll knock it down to 275 to do your sets with. After we finish the first couplet we’re going to do some accessory moves for our Olympic lifting in the form of Clean Pulls and Hang Shrugs. We’ll go heavy and use sets of 3 reps each. These moves are designed to help increase our power and speed during the second pull, which begins the moment the bar passes the knees and ends when the bar reaches its maximum height before we start the transition under it.
Our first move is the Shoulder Press. You can do strict, push-press, or a jerk if you need to practice it. Ideally strict would be best for developing raw strength but I leave that choice up to you. Take 10 minutes to work up to your 3 rep max in the fewest sets possible rest 2 minutes then begin 3 sets of 5 reps at a weight 20% below your 3RM. Rest 2 minutes between each set.
Next up is the Deadlift. Again take 10 minutes to work up to your 3RM, then scale back 20% and begin your 3 sets of 5 reps. Be careful that you don’t sacrifice good form and technique for heavier weights. If you can’t lift it with a straight back then you need to go down in weight. Be sure your feet are positioned beneath you and take up all the slack in your body before pulling the bar off the ground. You can rest up to 3 minutes between sets if needed.
Our last two moves will transfer over to the Clean. The Deadlifts should have left your legs pretty shot so don’t try to be Superman with the weight on these moves. For the Clean Pulls I’d suggest no more than 225lbs and 185 for the Hang Shrugs. However in general you should use around 20lbs more than your maximum 1RM Clean to incite overload. Clean Pulls are similar to a Deadlift but you’ll pull as quickly as possible and let the bar rise at the top with the momentum you generate. Think about trying to jump while holding the barbell. A hang shrug begins by dead lifting the bar up to your hips then breaking at the hips to lower the bar to just above your knees. Forcefully extend your hips while simultaneously shrugging with your traps to raise the bar. It is a very small range of motion nowhere near as powerful as a Clean Pull but similar. You’ll do each move for 3 sets of 3 reps resting a minute between sets. Focus on proper foot positioning, generating speed through your legs and for the shrugs a quick powerful pull not a slow squeeze. Good luck, take your time and be honest with yourself about the weight you’re capable of pulling and above all else push yourself.
Movement 1: Shoulder Press
10 minutes to 3RM
3 sets of 5 reps at 20% of 3RM
Movement 2: Barbell Deadlift
10 Minutes to 3RM
3 sets of 5 reps at 20% of 3RM
Movement 3: Heavy BB Clean Pulls
3 sets of 3 reps at 110% of your Clean Max
Movement 4: Hang Shrug
3 sets of 3 reps at or 20lbs above your bodyweight