BBC Weightlifting - Clean and jerk & squats Workout
Build up to a clean and jerk 1RM.
B) Front squat open set
Use 105%% of front squat relative 1RM (90% of actual 1rm) and do as many front squats as possible. Then enter the result into Epley’s formula and count your new 1RM back squat.
If you don’t know what your 1RM or relative max is, then use a weight that you feel comfortable on hitting for around 3-8 reps. The closer you get to 10 reps, the less accurate Epley’s formula is so use heavy weights.
Epley’s formula:
(Weight x reps x 0,033333) + weight
= Relative 1RM
Ex.
The lifter does 6 front squats with 87,5kg. Using Epley’s formula we get following:
(87,5 x 6 x 0,033333) + 87,5
= 105kg
The new suggested 1 rep max is 105kg.
Go get some.
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