When determining the value of an assistance exercise for weightlifting, speed specificity, the velocity at which a movement takes place, is crucial (1,3,9). In addition, the principle of overload must always be taken in to account, the need for both specificity and variety must be balanced, the individual needs of each athlete must be considered, and the sport must be fun if the right combination of competitive lifts and assistance exercises is to be found.
Power Clean 5×3/AHAP
DeadLift 1×5/+2.5-5kg > than last week
21-15-9 AQAP for Time of:
Over Head Squat w/ M=95lbs, W=65lbs
Hand Stand Push Ups