Saturday 1/25/14: Clean & Jerk
10 Front Squats
10 Muscle Cleans
10 Tall Cleans
10 Split Jerks
3 Position Clean (High, Mid, Floor) 5×1
Novice: Power Position- Between sets practice Split Jerk
Intermediate: 65% of 1RM- Between sets practice Split Jerk
Experienced: 75-80% of 1RM. Rest 90s between efforts. Work on speed, hip extension, and pulling under the bar.
Squat Clean and Split Jerk
Novice: 8×3 @ comfortable weight. Working on technique.
Intermediate: Work up to a 2RM
Experienced: Work up to 2RM