Warm-Up Sets

Garage Gym Junkie,

Coming off your series, which was great, I have a question. How should you attack warm-ups?

-Joe

Hello Joe,

Well what I am assuming your talking about is the weight you should warm-up with. This being said I have created a spread sheet, which if you would like I will email to you(garagegymjunkie@gmail.com). The spread sheet you see is the way I warm-up and can be adjusted for any one person. The sheet first has you input the reps for each set. The set you use is normally between 6 and 10, but for less experienced lifters should be more and for more experience should be less. Next on the sheet is the percentages the way I learned It is that you should warm-up with increments on the 5% or 10%. Finally comes the time, with any change in this effects your lifting schedule.

-Joshua Biernacki

Suggested Warm Up Chart
Fill In	Max Snatch		Max Clean and Jerk		Time Between Lift
					3
Attempt	Reps	Percentage		Snatch		Clean and Jerk	Time To Warm-Up
1	3	Bar		45		45	3
2	3	35%		0		0	3
3	2	35%		0		0	3
4	2	45%		0		0	3
5	2	55%		0		0	3
6	1	55%		0		0	3
7	1	60%		0		0	3
8	1	65%		0		0	3
9	1	70%		0		0	3
10	1	75%		0		0	3
							30
Floor Attempt
1		80%		0		0
2		95%		0		0
3		105%		0		0