Monday, June 12

10 Undeniable Benefits of the Clean and Jerk- BarBend

Performance is in red, Competition is in blue, Links are in green

A) Five sets of:
Sumo Deadlift x 5 reps
rest 30 seconds 
L-Sit x 20-30 seconds accumulated
Rest 30 seconds
Dumbbell Front Squats x 8-10 reps 
Rest 60 seconds

(L-sit can be on Parallettes, Kettlebells or Stationary dip bars)

B) 3 rounds for times
Row 500 meters 
12 Sumo Deadlift High Pulls 75/55
rest 3 minutes 

The SDHP should be light enough you can do the reps unbroken. Use kettlebells if you want lighter that 55 lbs.

A) Every 45 seconds, for 5 sets:
Sumo Deadlift x 5 reps @ 65% deadlift 1RM
 Then…
3 sets of 3 reps with 70, 75, 80% of deadlift maximum
rest 2 minutes between sets

B) Hang Squat Clean
2 sets of 3 reps @ 70%
2 sets of 2 reps @ 80%
2 sets of 1 rep @ 90%  
All early sets are designed unbroken
Rest 2 minutes between sets 

C) Every 45 seconds, for 10 sets 
Back Squat x 1 rep
Open with 50% and make 10-20 lb jumps each set
Then…
3 sets of 1 rep building to a heavy single.

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2020 Borst Ave., Unit 2 Centralia, WA 98531