Saturday 1/25/14: Clean & Jerk

Saturday 1/25/14: Clean & Jerk

Warm Up:

2x Through

10 Front Squats

10 Muscle Cleans

10 Tall Cleans

10 Push-jerks

10 Split Jerks

Skill:

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.

Lift:

Squat Clean and Split Jerk

Novice: 8×3 @ comfortable weight. Working on technique.

Intermediate: Work up to a 2RM

Experienced: Work up to 2RM