Clean & Jerk 3-2-1-2-2-1-1-1-1-1
Complete as-
Wave 1:
75% x 3
80% x 2
85% x 1
Wave 2:
80% x 2
85% x 2
90% x 1
Wave 3:
85% x 1
90% x 1
95% x 1
Heavy single x 1
– Complete a set every 2:15.
– Squat clean is preferred, but athlete may perform power cleans
– Athlete may choose push or split jerk
– Welcome to week 4 of Strength / Power lifting cycle. The next four weeks will be dedicated to the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our heavy 1-rep clean and jerk.
– For the percentages, use a recent max or heavy single, or talk with your coach if you do not have this /any data.
– If the percentage calls for more than a single rep, they are meant to be completed as quick singles, to make sure athlete prioritizes a great setup position.
3 rounds for quality of:
20 Bike Calories
16 Alternating Dumbbell Renegade Rows, pick load
– Athletes choose intensity level. We recommend 7-8/10 RPE. (rate of perceived exertion)
– Athletes choose DB weight…should get all 16 reps unbroken.
– Should take no longer then 8-10min to complete.
Stretching & Campfire
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
“Don’t count the days, make the days count.”
— Muhammad Ali
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