Wednesday, September 27th
- Tim Derr
- Sep 26, 2017
- 1 min read
OLYMPIC LIFTING - WE WILL BE TESTING OUR 1RM CLEAN AND JERK TODAY!!
DON'T FORGET TO WRITE YOUR PR'S ON THE PR BOARD!
2 Minute EMOM:
2 Tall Jerks + 1 Split Jerk from Rack
4 Minute EMOM:
2 Split Jerks with Increasing Weight
2 Minute EMOM:
3 Squat Cleans @ 50-50% 1RM C&J
EMOM Squat Clean and Split Jerk
Set 1 - 2 reps @ 55%
Set 2 – 2 reps @ 60%
Set 3 – 1 rep @ 65%
Set 4 – 1 rep @ 70%
Set 5 – 1 rep @ 75%
E2MOM
Set 6 – 1 rep @ 80-85%
Set 7 – 1 rep @85-90%
Set 8 – 1 rep @ 90-95%
Set 9 – 1 rep @ 95-100%
Set 10 -1 rep @ 100+%
Set 11 –1 rep @ 100+%
Set 12-1 rep @ 100+%
IF YOU CONTINUE TO PR YOUR CLEAN AND JERK WITH GOOD MECHANICS AFTER SET 12 LET YOUR COACH KNOW AND THEY WILL GIVE YOU EXTRA TIME TO CONTINUE.

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