Clean and Jerks

Objectives of Today’s Training

• Power production and Oly technique
• Pulling strength
• Muscle Endurance with barbell cycling

Workout-1

21 min Olympic Lifting Training

Set clock to 1.5-min intervals (14 rounds)

• Practice on your weakness for cleans, snatches, and jerks.

Workout-2

Deadlifts

• Warm-up
• 5, 5, Max Rep (65%, 75%, 85% of 1RM x 90%)

Workout-3

2 round Alt EMOM

• 5 bar-facing burpees
• Snatch Complex (95/65)
  • 5 Power Snatches
  • 4 hang power Snatches
  • 3 squat snatches
• 5 bar-facing burpees
• Clean Complex (125/95)
  • 5 Power Cleans
  • 4 hand power snatches
  • 3 squat cleans

Objectives of Today’s Training

• Muscle and Cardio Endurance
• Mental Fortitude

Workout-1

40min Time Cap

Use a 135/95 barbell

• 30 Deadlifts
• 30 cal Assault bike
• 30 Barbell Rows
• 30 cal Assault bike
• 30 Hang Cleans
• 30 cal Assault bike
• 30 Front Squats
• 30 cal Assault bike
• 30 Should-to-overhead
• 30 cal Assault bike
• 30 Back Squats
• 30 Cal Assault Bike
• 6 Pull-ups

366 reps to celebrate the 366 glorious days of 2020.

Objectives of Today’s Training

• Pulling Strength
• Clean and Jerk Technique and Strength

Workout-1

24 min E2MOM

• hang squat clean
• squat clean + jerk

increase weight each round

Workout -2

Strength – 16 min ALT E2MOM

• 30 cal row
• 30 wallballs (30/20)

Objectives of Today’s Training

• Pulling Strength
• Clean and Jerk Technique and Strength

Workout-1

20 min Deadlift

Work up to a heavy 1 x 5

Workout -2

Strength – 24 min ALT E3MOM

• 600m Row
• 3 Shankle Complexes (155/115)
  • 2 Hang Power Cleans
  • 1 Front Squat
  • 2 Jerks

Objectives of Today’s Training

• Shoulder Strength
• Elbow turnover for cleans
• Practice Row Pacing

Workout -1

Strength – 14 min E2MOM

• Press Warm-up Sets
• 3 x 5 Press Work Sets

Workout-2

16 min Alt EMOM

• 8 Hang Squat Cleans (135/95)
• 8 Hand Stand Kick Ups

Workout-3

8 min Rowing

• 3 min @ 20 spm
• 1 min @ 22 spm
• 1 min @ 24 spm
• 1 min @ 26 spm
• 1 min @ 28 spm
• 1 min @ 30 spm

Objectives of Today’s Training

• Olympic Lifting Practice
• Improve Muscle Endurance with a chipper

Workout -1

24 min Oly Session

You pick it. — Work on your weaknesses

• Snatches
• Clean and Jerks
• High / Below Knee Hang Cleans or Snatches
• Overhead Squats
• Snatch Balances
• Jerks
• Etc..

Set Clock to 16 x 1.5 min intervals

Workout-2

20 Min Time Cap

With a 30/20lb Med-ball

• 50 push-press
• 50 box step-ups (24/20)
• 50 Squat Cleans
• 50 Knees-to-waist (hold ball between shins)
• 50 Decline Push-Ups (feet on the ball)

Objectives of Today’s Training

• Strength and Power Production
• Gymnastic’s and grip with Toes-to-bar
• Grip strength and clean and jerk technique

Workout -1

12 min EMOM (Alternate minute with Partner)

• 5 Deadlifts (255/165) and 3 box jumps (30″/24″)

Workout-2

For Time with 23 Min Time Cap

• 150 Calories on an Erg
• 75 toes-to-bar
• 15 Shankle Complex (145/95)
  • 3 Pull Shrugs
  • 1 Hang Squat Clean
  • 2 Jerks

Objectives of Today’s Training

• Improved cardio and muscle endurance
• Improved barbell cycling

Workout -1

5 min EMOM

Starting at 6 reps and increasing a rep each minute (6 – 10reps)

• Wallballs (30/20)
• Chest-to-bar burpee pull-ups

Workout-2

30 min time cap (3 partner teams)

• Split 500/375 cals on an Erg, Runner, or Assault Bike
• On your Break 3/2/1 barbell complex 165/105
  • 3 Deadlifts
  • 2 hang cleans
  • 1 shoulder-to-overhead
• With time remaining Max Reps Synco Overhead Lunges (45/25)

Objectives of Today’s Training

• Increase Power with Cleans and Jerks and Box Jumps
• Improve cardio endurance with sprint-interval.

Workout -1

21 min E3MOM

• 3 Clean and Jerks (increase weight each round)
• 12 box jump-overs (24/20)

Workout-2

12 Rounds on C2 ERG

• 30-second sprint
• 30-second recovery

Warm-up

9 min ALT EMOM

• 12 Wallballs (20/14)
• 12 1-arm Dumbbell Snatches (35/20)
• 10 Burpees

Strength

10 min EMOM

Perform as a complex

• 1 Power Clean
• 1 Hang Squat Clean
• 1 Jerk

Build to heavy.

Metcon

1 Round Chipper For Time

• 50/35 cal (bike, rower, ski-erg)
• 50 Weighted Box Step-ups (50/30)
• 40/28 cal
• 40 Weighted Box Step-ups
• 30/21 cal
• 30 Weighted Box Step-ups
• 20/14 cal
• 20 Weighted Box Step-ups
• 10/7 cal
• 10 Weighted Box Step-ups

Every 3:00 minutes do 5 pull-ups or toes-to-bar

Commentary

We capped the metcon at 21 minutes, because of time limitations. I only completed the second round, and only a few made it through the third round. It was tough.