WEIGHTLIFTING 210630 - WEDNESDAY

Stretch/ Mobility

3 Rounds


5 medball cleans

5 Barbell Push Jerks

5 L/R RDL

30 Sec. Dead Hang


A. Clean and Jerk complex (primer)

Muscle Clean + Tall Clean + Jerk + Press in Split:

(3+3+3+3) x 3 sets

LIGHT WEIGHT only!


B. Clean and Jerk Complex

Power Clean + Power Clean + 1 1/4 Front Squat + Clean + Jerk:

4-5 working sets.

70% of 1rm of clean and jerk


C. Clean Deadlifts Clean Deadlifts: 3x5

90% of Clean and Jerks

15 views0 comments

Recent Posts

See All

Stretch/ mobility 3 Rounds 5 Medball Cleans 10 Bird Dogs 5 Vertical Jump to Broad Jumps 10 Good Mornings with barbell A. Back Squat Set 1 – 60% – 4 Reps Set 2 – 70% – 4 RepsSet 3 – 80% – 6 RepsSet 4 –

A. Front Squat Set 1: 5 @ 60% of 1RM Front Squat Set 2: 5 @ 70% of 1RM Set 3: 3 @ 80% of 1RM Set 4: 3 @ 80% of 1RM Set 5: 3 @ 80% of 1RM B. Clean and Jerk Set 1: 3 @ 70% of 1RM Clean and Jerk Set 2: 2