Begin with sets of 3 reps with a light bar, increasing the weight each set. Once the weight starts to become difficult, drop to single rep sets until you reach your max. Record the highest weight you are able to clean and get overhead.
Prescribed is to perform a squat clean, pause to reset stance, then perform a split jerk. You may choose to perform a power clean instead and choose either a push press or a push jerk (power or split). Whichever you choose, stick with the same lifts throughout the workout. Meaning, if you start of doing squat cleans, do not switch to power cleans as the weight gets heavier. The same goes with the overhead lift that you start with. Rest as needed between sets, partner up on a bar if it's busy.
Warmup: CF warmup, 3 sets of 10 reps each
Cool down: one mile run for time, rain or shine
RESULTS:
No comments:
Post a Comment