A.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
B.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
C.
Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk (165/110 lbs)
B. Bryan – 105#, 115#, 125#, 135#, 150#, 150#, 150#, 160#, 160#, 165#. Christy – 50#, 55#, 60#, 65#, 70#, 75#, 75#, 80#, 80#, 80#.
B. Bryan (140#) – 16. Christy (65#) – 15.
I’m a little behind on posting this week. I did the strength stuff but have to make up some of the conditioning.
A. Worked up to 180. I need to work on this. I can push press 200+. ?
B. 13. I get inefficient and I push press when I’m tired instead of jerking. Wrists started aching around the 8th rep because my crappy front rack puts a lot of strain on them. Grrr.
A – 50-53-55-60-65-70-70-73-75-80 kg
B – PC+J 22 reps 60kg
A) 115 to 180
B) 14 Reps as Rx
A. PC+C&J 135-145-155-165-175-185-195-205-210(f)
B. Feeling a little run down, subbed a light EMOM circuit.
20 x KBS (55), Max UB strict HSPU (10-9-8), 50 x DU
Ugh ugly day today. Did not get a good warmup in and overhead position felt unstable. Lower back and hips very tight.
A. 135/140/150/160/170/185/185/195/200
B. 12 Rx 🙁
Rested yesterday.
A) used most recent 1RM (300)
180-195-210-225-240-255-255-270-270-285
B) 25 reps rx
A. DONE
B. Still working back to full strength. Haven’t C&Jd since 12/26/15!
155/170/180/195/210/220(f)/220(f)/220(f)/220(f)/220(f)/220×1!
C. 12 REPS
A. Complete
B. 190 up to 275, did 285 for 90+ but missed second rep
C. 26 reps rxd
A. Done
B. 140# (Failed on second 145#…need to aim for power bec. I get soft at bottom of full and can’t get out of the hole.)
C. 15 RX …jerk was failing.
BONUS. Handstand & DU technique work
B. 1.1 rest 10 sec in bt
55 lb- 105 lb
C. 15x @ 105 lb
A: did some drop split jerks, focused on bracing and foot placement.
B:started with 85 and worked up to barely missing 130×2 attempts. (Did 3 each set for the first five sets then did doubles)
C: Rx’d 16 reps
A. Since it said rest 10sec, I assume it meant e2mom doubles. 115 up to 175. No pop in my legs today.
B. @155, 15 reps
Have not been getting normal rest with the baby…could feel it today.
how many clean & jerk?