THIB'S TIP: Explosive Pull Continuous Ramp

[DoubleDuce]

Just wanted to say this loading pattern looked really cool so I did a bench workout inspired by it tonight (because I can’t do those pulls yet).

Paused Bench, all reps non-grinding
work up to max
add reverse light bands starting at straight weight max and work up to a second max
Switch to reverse medium bands, start at light band max and work up to a third max

cluster at 90% on medium bands no pause
cluster at 90% on light bands no pause
cluster at 90% of straight weight no pause

2 pump sets 50% of straight weight (5,4,3,2,1)

So my whole workout went:
Pause bench
225x3
275x3
305x2
325x1
345x1
365x1
365x1 add reverse light bands
395x1
415x1
415x1 switch to reverse medium bands
430x1
445x1
405x6 minus pause, cluster on 15 seconds
375x5 switch to light bands, cluster on 15 seconds
330x4 no bands, cluster on 15 seconds
185 2 pump sets

Great workout, tons of fun. I can barely type right now. The 90%s were tough and I wouldn’t have gotten through the clusters continuing to pause or working up to grinding absolute maxes. If i wanted to keep the same technique or push the maxes, I’d have to drop to a lower % on the clusters. I’m going to go eat as much as I can stomach now.

[putdacream]

@Christian_Thibaudeau

Something like:

Day 1. Snatch
Day 2. Clean & jerk
Day 3. Squats
Repeat (or take a day off)

The squat workout would look like this:

1. Power snatch from blocks … 3 sets of 2 reps with 60-70% of snatch
2. Power clean from blocks … 3 sets of 2 reps with 60-70% of clean
3. Front squat ramp to max
4. Back squat ramp to max
5. 1/4 front squats from pins ramp to max
6. Paused front (or back) squat 3 x 3-5 with 80%

Hi Coach.

If you wanted to include a press continuous ramp (mil. press → push press->jerk) how would you split the workouts for a 4 day split? Maybe ditching the jerk part on the C&J day (only cleans) and doing Snatch->Press->Rest-Clean->Squat->Weekend rest?