TUESDAY 06 APR 2021
Clean and Jerk Technique (can be considered an extended warm-up to prep)
On the 2:00 x 5 sets: (10min)
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
· Pause 2 second in the catch position of the 1st clean and the 1st jerk.
· Technique = Practice
STIMULUS
Let’s try this again…this is a repeat from last week but clearly we have many in the gym that clean and jerk well over 300’bs casually. Let’s actually stick to our percentages this week mmmmkay.
Set 1: 35% of 1RM Power Clean & Jerk
Set 2: 40%
Set 3-5: 45% (5% increase from last week)
“The Little Piggy”
3 Rounds for time:
500m Row or 400m Run
21 Toes to Bar
12 Power Clean and Jerks (135/95)(95/65)
· 18min time cap
BODY ARMOR – AFTER PARTY
3 x 8 Double Dumbbell Chest Supported Rows
3 x 10 Double Dumbbell Hammer Curls
3 x 12 Foot Elevated Ring Rows
· Complete all sets of one movement before moving on to the next. Athlete’s choice on weight.
The Little Piggy – HOME VERSION
3 Rounds For Time:
400m Run
30 Sit-Ups
30 Lunges (in-place)
30 Push-Ups