Monday, 12/17

Clean & Jerk Complex

5 Sets of the Complex:
1 Hang Squat Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk

Set #1 - 70% of 1RM Clean and Jerk
Set #2 - 74% of 1RM Clean and Jerk
Set #3 - 78% of 1RM Clean and Jerk
Sets #4+5 - 78-86% of 1RM Clean and Jerk

Based off feel on the final two sets.
Aim is to hold onto the bar for the entire duration of the complex.

"Belly Flop"

21-15-9:
Box Jump Overs, Power Cleans
CTB Pull-Ups, Front Squats
Lateral BB Burpees, Push Jerks

Rx Box - 24"/20"
Rx Barbell - 115/80

Stimulus wise, we are looking for a barbell loading that allows us to complete 15+ power clean and jerks, unbroken, when completely fresh.

Freddy HansenComment