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Daily Training
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- Jerk - max for day; 80% of that x 1 x 3
- Block/Mid-hang muscle snatch - 65% x 3 x 3
- Block/Mid-hang snatch - 70% x 3 x 3
- Block/Mid-hang clean - 70% x 3 x 3
3 sets:
A1. 20 dips; no rest
A2. 20 KB swings; 30 sec rest
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- Clean & jerk - 75% x 1 x 4
- Clean pull - 95% x 3 x 3
- Clean deadlift - 103% x 3 x 3
- Back squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
- Russian twist - 3 x 12/side
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- Muscle snatch -- max for day
- Power snatch - 80% x 1 x 4
- Power clean & power jerk - 80% x 1 x 4
- Overhead squat - 85% x 1; 70% x 2 x 2
3 sets:
A1. 10 sandbag power clean + push press - 80-100% BW; no rest
A2. 3 rope climbs
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Putting it All Together seminar
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- Snatch - 75% x 1 x 3
- Snatch pull - 95% x 3 x 3
- Snatch Deadlift - 105% x 3 x 3
- Front squat - 78% x 3 x 5; follow each set immediately with 3 box jumps
- GHB sit-ups - 55 total
Week 2
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Congrats to Jon on his big CJ PR last weekend (184 kg) and making the Pan-Am team
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Rest
"First of all, this article is not going to be a technical analysis of how to perform the jerk. If you want that, then you need to buy Greg Everett’s book, ask a coach to teach you, or watch some videos of Wes Barnett. All of those things will explain how to achieve technical magnificence in the jerk. Instead, we’re going to look at some practical ideas to improve the jerking prowess of an athlete who already has a solid foundation of knowledge and technique."
From Fixing the Jerk by Matt Foreman, Performance Menu Issue 62
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- Snatch - max for day; 10 min rest
- Clean & jerk - max for day; 10 min rest
- Front squat - max for day
3 sets:
A1. Good morning x 10; no rest
A2. Hanging leg raise x 15
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Conrats to Caleb for setting a new junior American clean & jerk record (203 kg) last weekend
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Rest
Collected Training - Watch Video
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View More Training Days
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