Use the heaviest weight you can for each set. Rest as needed between sets.
Athletes should keep their hands on the bar for the duration of the set, but this it is not touch-and-go. Athletes build over the first three sets to a challenging but submaximal weight, leaving 1-2 good reps in the tank. Repeat that weight for the remaining two sets
Complete as many rounds as possible in 12 mins of:
9 Power Cleans, 155/105 lbs
3/2 Rope Climbs
Competition: 135/95# 2/1 RC
Performance: 95-115/65-75# 3x1 Strict GTS
Fitness: 45-75/35-55# 3x1 GTS
Despite having many friends in their 70s, 80s and 90s, I’ve been far too slow to realize that how we respond to aging is a choice made in the mind, not in the gym.
At 88, I remain a competitive runner, always sprinting the last hundred yards of a race to cross the finish line with nothing left to give. The finish line of my life is drawing close, and I hope to reach it having given the best of myself along the way. I’ve been training my body to meet the demands of this final stretch. But, I wonder, should I have asked more of my mind?
Read More https://www.nytimes.com/2018/10/02/well/live/the-secret-to-aging-well-contentment.html?rref=collection%2Fsectioncollection%2Fhealth&action=click&contentCollection=health®ion=stream&module=stream_unit&version=latest&contentPlacement=3&pgtype=sectionfront