Thursday, July 11th
Context: Practice – How cleans and jerks are related to movement performance outside of the gym.
Dynamic Warm Up Option: 2 min row/airdyne or jump rope, then 3 sets of 10 kb swings, 10 kb overhead squats, 100' suitcase carry or OH carry, then 5,4,3,2,1 with the empty bar: pause power clean, shoulder press, front squat, push jerk
Skill Practice Warm Up: Spend 10 min working up to a challenging (80-90%) clean and jerk.
Super Set: none
Metabolic Conditioning: “Who Made Who”
4 cycles: In 3 minutes
10 Power Clean and Jerk (Health: 55lb/ Athletic*: 85lb/ Performance: 135lb) or 14 with DBs (20lb/35lb*/50lb)
15 Box Jump (Health: 12”/ Athletic*: 20”/ Performance: 24”)
Max reps 25' out, 25' back box push, each 20' equals one 'rep'
Rest 2 min
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 20 - 40 box push 'reps' (each 25' is one rep), try to finish to have at least 1 min to do sled pushes each round. Scale Up: 105/155 clean and jerks.
TEAM VERSION: Teams of 3. 20 C&Js, 30 box jumps, 2 people working at a time, max sled pushes one person working at a time. No rest interval.
Coaching Tips: Get through the clean and jerks quickly and then pace yourself on the sled/box pushes (especially on the first two rounds). The clean and jerks and box jumps will become significantly harder on the later rounds if you do too many sled/box pushes early on, even with the 2 min rest. Make sure you take extra time (if you need it) on the box jumps so there isn't any accidents!
Optional ‘Cash Out’ or Hypertrophy: None.