15-12-9 reps for load of: Clean and jerks
Perform all unbroken touch-and-go reps. There is no time limit; rest as needed between sets.
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Stimulus and Strategy:
This benchmark workout builds stamina and strength throughout the entire body. The goal is to lift as heavy as possible without failing a rep, demonstrating major technical faults, or putting the barbell down. The key to accomplishing all three is deliberate movement on every rep and finding grit as each set progresses. In the set of 15, reps 1-7 should feel manageable, reps 8-12 will require focus and challenge your barbell stamina, and reps 13-15 should test both your mental toughness and movement quality under fatigue. Plan for 3-4 minutes of rest between sets and use the same load for the entire workout. Fatigue will accumulate with each set, but the descending rep scheme is designed to help you maintain the same weight with solid mechanics throughout.
Intermediate option: Same as Rx'd.
Beginner option / 15-12-9 reps for load of: Hang clean and jerk
There is no time limit; rest as needed between sets.