Warlock Weightlifting
Iron Scap Protocol
Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light)
1. Jerk – 73%x1x5 OTM, 76%x1x5 OTM, 79%x1x5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
2. Power Clean – 73%x1x3 OTM, 76%x1x3 OTM, 79%x1x3 OTM – If after these 9 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
3. Good Morning – 4×3@27% (% of back squat)