Clean & Jerk 3-2-1-3-2-1-2-1-1-1
* Use the heaviest weight you can for each set. Rest as needed between sets.
Complete as-
Wave 1:
72% x 3
77% x 2
82% x 1
Wave 2:
77% x 3
82% x 2
84% x 1
Wave 3:
82% x 2
87% x 1
92% 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 3 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:
16 Alternating Dumbbell Upright Rows, pick load
Sandbag Hold, pick load, 1 min
– Alternate arms on upright rows…elbow high and outside.
– Pick the heaviest sandbag you can hold (bearhug position) for 1min, unbroken. Advanced athletes may hold for 1:30 – 2min.
Stretching & Campfire
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg
“There are three ways to ultimate success: The first way is to be kind. The second way is to be kind. The third way is to be kind.”
— Mister Rogers
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