June 30, 2003Monday 030630Clean and Jerk 15-12-9 reps Rest overhead, at rack, or at bottom, but not at ground - touch and go only! Use the same load for all three sets. Post load to comments.
Does your clean reach the maximum extension point? Legs and hips fully extended, chest lifted skyward, and shoulders up by the ears, the maximum extension point is reached before the arms have bent at all. Videotape your clean and if this point is missed or the arms bend even a little before the hips and legs are extended your clean is weak. Here’s a video of a great clean and jerk from the Midwestern State University Strength Research Laboratory: http://www.mwsu.edu/~physed/hhptl/weights/cleanandjerk.avi Comments
CAN WE DUMP THE LOAD FROM THE TOP OR DO YOU NEED TO STAY IN CONTACT WITH THE BAR? Comment #1 - Posted by: Michael Rutherford at June 30, 2003 8:43 AMSorry, Coach. No dumping. Rest at hang, rack, or overhead only. Touch and go at bottom. Coach Comment #2 - Posted by: coach at June 30, 2003 11:04 AMI used 145lbs., a 15lb. improvement from last time! I thought there was no way I would make on about rep 6 in the first set but I some how made it. Not being allowed to rest at the bottom made it a lot more tiring. Comment #3 - Posted by: nathan at June 30, 2003 2:32 PMI started with one double nickel (155). I thought NO PROBLEM here. I lost my grip on rep 14 so I gave my self a 20lb penalty for the balance of the workout. Finished with 8 doubles on Squat Snatch. Comment #4 - Posted by: Michael Rutherford at June 30, 2003 4:00 PMI'm not well versed in this lift, so I left the setup at 65#. I think practicing cleans with my kb helped-my traps are plenty sore so I am likely getting a lot of pull there, and my calves feel it a bit too. I am going to get better at this lift; videotaping (yuck) is in order... Comment #5 - Posted by: siameeser at June 30, 2003 4:52 PMCoach, just to clarify. when you say no rest at bottom is that only for the set or there is no resting at bottom even between the three sets? sofrgr Comment #6 - Posted by: sofrgr at June 30, 2003 6:27 PMHey Guys, Sorry guys, Any rest you need between each of the three sets (15-12-and 9). Comment #8 - Posted by: coach at June 30, 2003 9:31 PMI am really struggling with the C&J, my technique must really be poor - I know my grip is! I only managed 100lbs, this was the only way I could complete the reps without resting or losing my grip. Any suggestions would be most welcome. Comment #9 - Posted by: dave_mac at July 1, 2003 1:48 PMMy technique is also questionable....most likely even terrible but did manage 115 lbs.... Comment #10 - Posted by: Mike Rounsville at July 4, 2003 4:44 PMFat Man Division: DNF. Ouch! I got a little big for my britches, in more way than one. I'm thinking, OK, I'm decent at C&J, I'll go 185. I make 8 reps and then my forearm starts swearing at me and threatening to drop 185 lb. on my head. I apologize, and say OK, 15 reps with 135. No sweat. About rep 8 I pissed off my forearms again. Finally, I say, OK, at least for goodness sake do 9 with 135, which I did. I'm sure I could have done multiple sets to get the totals, but that's not how the workout was written. Amanha vai ser otro dia!! If I had started with 135, I might have made it, but I can definitely see the subtle sadism in doing rope climbs tomorrow. Note to self: if you've never done a rep scheme before, GUESS LOW. Comment #11 - Posted by: Barry Cooper at July 11, 2003 3:24 PMPost a comment
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