A.Mobility + Technique
Warm up using empty bar or light weight
3 sets of
3 Clean Sot Press (at your threshold point) + 3 Tall Jerks
3 sets of (use more weight than last week)
1 Muscle Clean + 1 Power Clean + 1 Jerk Dip + 2 Jerk Balances
B. Olympic Weight Lifting
Establish a heavy Power Clean + 2 split jerks or push jerks. (aim for 2.5kg more than last week)
Then do 6 sets of 1 power Clean and 1 Jerk at the same weight
*Rest as needed between sets
C. Supplement Exercises for Jerk
Strict Press
4 sets of 3-5 reps @85%
Rest as needed
D. Conditioning
Alternate Emom x 8
Exercise 1: odd minute
Exercise 2 : even minute
Alternate Emom x 8
Exercise 3: odd minute
Exercise 4 : even minute
Warm up using empty bar or light weight
3 sets of
3 Clean Sot Press (at your threshold point) + 3 Tall Jerks
3 sets of (use more weight than last week)
1 Muscle Clean + 1 Power Clean + 1 Jerk Dip + 2 Jerk Balances
B. Olympic Weight Lifting
Establish a heavy Power Clean + 2 split jerks or push jerks. (aim for 2.5kg more than last week)
Then do 6 sets of 1 power Clean and 1 Jerk at the same weight
*Rest as needed between sets
C. Supplement Exercises for Jerk
Strict Press
4 sets of 3-5 reps @85%
Rest as needed
D. Conditioning
Alternate Emom x 8
Exercise 1: odd minute
Exercise 2 : even minute
Alternate Emom x 8
Exercise 3: odd minute
Exercise 4 : even minute
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