TUESDAY
Skill/Strength
Practice part 1 4-6 rounds then part 2 4-6 rounds, with barbell.
Position practice, Clean
1 Start (Tension in body)
2 Power position (mig thigh)
3 Top (Body extended)
4 Catch, (power and squat)
Then
Position jerk
1 Elbows (lower than frontsquat)
2 Dip (Bend knee, straight upper body)
3 Drive (Explode up)
4 Split (Position, shoulder with apart)
5 Catch (strong core, neutral back)
5 Feet together
Then
Clean & Spli jerk, reps and kilos, do this ladder twice.
10 – 30%
9 – 40%
8 – 50%
7 – 60%
6 – 70%
5 – 80%
The last stage should be around 80% of RM
So, if you have 100kg as a rep max the percent should be the weight to be used
Make every rep as good as you can
Use split jerk from start
Take breaks between reps and set so that pulse stay controllable
This is not a sprint