I have found larger jumps work better for me when warming up but I definitely agree on the 90% rule. This weekend I will be doing max effort sumo pulls where my PB is 210kg's x 1. I want 220kg's x 1 this time and here's how it will go down:
Empty bar squats x lots
DL 60kg's x a few (too light to really feel anything)
Empty bar squats x a few more
DL 80kg's x a few switching stances
100kg's x 1 Conv and 1 sumo
130kg's x 1 C and 1S
160kg's x 1 S
180kg's x 1 S from blocks
200kg's x 1 S from blocks
212.5kg's x 1 S from blocks (make sure I get at least a small PB)
220kg's x 1 S from blocks (would be a big PB and should have fried me out)
I like squats with an empty bar or 1pps to warm up my back and legs for DL's. I find it more effective than light DL's. Also I have to squat before I pull at a meet so it gets me in the mood.
Just my two cents worth. Make of it what you will.
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