Clean and jerk 2-2-2-2-2 reps
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Stimulus and Strategy:
Today’s workout is a classic lifting day. Depending on how you feel, use today as an opportunity to work on technique or to lift something relatively heavy. The repetitions in each set do not have to be touch-and-go. You may regrip and take no more than 10 seconds to complete the second lift. The clean in today’s effort can be performed as a power or squat variation. Newer athletes should focus on developing consistently sound mechanics before adding weight.
Scaling:
Reduce the loading of the barbell.
To reduce the complexity of the movements, consider performing hang power or hang squat cleans. For the jerk portion of the movement, consider push presses.
In case of injury or limitation, perform dumbbell clean and jerks. If there is an overhead limitation, perform only the clean portion of the movement.
Intermediate option:
Same as Rx’d.
Beginner option:
Clean and jerk 4-4-4-4-4 reps
Coaching cues:
In the jerk, focus on keeping the elbows high as you perform the dip and drive. Higher elbows will help keep the torso vertical and ensure the barbell travels in a more straight path overhead.
Resources:
The Clean and Jerk
Power Clean and Split Jerk
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