Lifts are listed as number of sets then reps. Ex. 3x5, meaning 3 sets of 5 reps. 1RM = 1 rep max % percentage of weight will be listed for personal and individual strength programming. ME = Max Effort= Typically working to a 2 rep max for 5 sets but not limited to that example. If 1RM PR is there take it, if not don't. DE= Dynamic Effort = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec - 30sec interval = The weight starts on the ground and you get it overhead, however you like. Could be Ground to Overhead either a snatch, a clean and push-press, or a clean and jerk. "Double Up"= Up and back only touching a toe to the ground before ascend
Lifts are listed as number of sets then reps. Ex. 3x5, meaning 3 sets of 5 reps. 1RM = 1 rep max % percentage of weight will be listed for personal and individual strength programming. ME = Max Effort= Typically working to a 2 rep max for 5 sets but not limited to that example. If 1RM PR is there take it, if not don't. DE= Dynamic Effort = Typically taking 50-70% of 1RM for that exercise and moving through exercise with maximal speed (controlled!). Usually 2-3 reps on 90sec - 30sec interval Ground to Overhead = The weight starts on the ground and you get it overhead, however you like. Could be either a snatch, a clean and push-press, or a clean and jerk. "Double Up"= Up and back only touching a toe to the ground before ascend
Beginner-Fitness-Programming.docx