Clean and Jerk

Clean and Jerk

We are now in the last four weeks of training before our next Retest Week. In preparation for our Clean and Jerk test, we’ve spent a lot of time practicing clean pulls, hang cleans, jerk drives, split jerks, tall jerks, and jerk balances. Now it’s time to put it all together.

Twice each week, we will practice the full clean and jerk in the form of heavy singles. The intention each time is for you to use each lift as an opportunity to improve your approach to and execution of your upcoming Retest lift. The weight percentages will gradually increase until the week right before Test Week, when the percentages will drop back down for a de-load during Recovery Week. If you want to have your most optimal lift in Retest Week, take advantage of the deload and recovery, and then be smart with your decisions (rest, sleep, hydration, exercise, nutrition, etc) during the weekend between Recovery Week and Retest Week.

Keep up the good work!


Thursday’s Workout
Practice

A)
Jerk Skill Practice
5-5-5-5-5
Tall jerks (light)

B)
FQT
4-5-6
Front squats (60-65% FS or +3-5)
Back squats
–5min Cap–

C)
QAMRAP 15
20/15cal Bike
12 Balancing split squats w/ pivot reverse
300m Run

And Coming Friday
Competition

3 RFT
500m Row
21 KB Swings (24/16)
12 HSPU

 

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