Wednesday 1/15/14 – Clean & Jerk
Warm Up (10 Minutes)
3 Rounds
10 Barbell Muscle Cleans
10 Barbell Push-presses
Then
2 Rounds
10 Good mornings
10 Front Squats
10 Inchworms with a push-up
Skill Work (20 minutes)
Working specifically on foot work for first 5 minutes
Split Jerk: 5×3
Novice: Working on Technique- Very little or no weight on the bar
Intermediate: 70% of 1RM
Experienced: 75-80% of 1RM behind the neck on blocks
Lift (30 minutes)
Squat Clean and Split Jerk
Novice- 5×3
Intermediate- Working up to a heavy single
Experienced- Working up to a heavy single