Weightlifting:
Competition: Heavy Single Squat clean 4×1 @ 90%
L2: Heavy Single Power clean then 4×1 @ 90%
L1: Hang Power Clean Single then 4×3 @ 90%
Conditioning:
Competition:
9x Deadlifts (315#/225#)
100m Sprint
6 Deadlifts (315#/225#)
100m Sprint
3 Deadlifts (315#/225#)
100m Sprint
L2:
9x Deadlifts (255#/185#)
100m Sprint
6 Deadlifts (255#/185#)
100m Sprint
3 Deadlifts (255#/185#)
100m Sprint
L1:
9x Deadlifts (185#/155#)
100m Sprint
6 Deadlifts (185#/155#)
100m Sprint
3 Deadlifts (185#/155#)
100m Sprint
When setting goals, keep your goal specific to yourself and a select few. Keep your goal general to all others. The reason for this is simple: 90% of everyone you meet are negative jerks who will go out of their way to tell you why you can’t do something. Once they know your goal, they’ll try and tear you down. Just keep it vague, and all they can do is wish you success. I do feel it’s important to put the goal out there to make you accountable, but I’d only tell those who know you can do it.
I don’t care how big you are, if you aren’t strong you’re a sham. All show and no go. End of story.
Squatting high is easier, but easier doesn’t work. Deep squats make your whole body stronger. I know it’s harder that way, and one of the ways you know it’s wrong to do them high is that everybody else does them high. When was the last time that thing everybody else was doing turned out to be the right thing to do?