We’re back for another episode of the USA Weightlifting Podcast with our good friend,
Coach Danny Camargo.

Today he’s joining us to talk about the magic of the “83% threshold” and what he calls “applicable force” for your heavy, medium, and lighter loads. In this episode we’ll be getting into some of Danny’s favorite tips for building mindfulness and learning how to think less, feel more, and work through problems on the platform more effectively.

Topics:

01:00 - 83% rule
05:30 - Speed vs. aggression
15:00 - Practicing automation
25:20 - Wave cycles
30:40 - Timed rest intervals
40:00 - “Applicable effort”

Sample Workout:
*Discussed in the show for Snatch or C&J (add 10 seconds to each segment for the C&J)

“Clusters”
A. Snatch (or C&J)
A1. 5 sets 1 @ 75%
-1 rep every 40 seconds
-rest 2-3 minutes before starting A2
A2. 5 sets 1 @ 80%
-1 rep every 50 seconds
-rest 2-3 minutes before starting A3
A3. 5 sets 1 @ 85%
-1 rep every 60 seconds
-rest 2-3 minutes before starting A4
A4. 5 sets 1 @ by feel
-1 rep every 2 minutes
-aim to increase each of these reps
*ONLY 1 miss allowed; if you do not complete the 5 reps, drop down to 75% and finish the remainder of the reps (ie, if you miss on rep 3 of this 5 rep cluster, then you need to do reps 3, 4, and 5 with the lowered weight of 75%)

Sponsors:

ROMWOD.com
www.ascentprotein.com
marcpro.com