Heavy day relative to each athlete’s capacity. Focus on pushing for sound technique under load.
Hold the same load (moderately heavy) for 5 sets and add load as you are able every 10:00.
All reps should be touch-and-go; no resting the bar on the floor between reps.
Lift once every 2:00.
Every 2:00 for 30:00:
2 clean and jerks
– Add load every 10:00.
Rest, stretch, recover.
:30 saddle stretch
:30 down-dog stretch
WHITE BOARD BRIEF
Target load | Relatively heavy for each athlete.
Today, we will tackle a 2-rep touch-and-go clean and jerk. Once the bar hits the floor, you must go right into your next rep without resting the bar on the floor.
Start with a relatively heavy load and hold that weight for 5 sets. Then if you are able, increase the load every 10:00. This should allow you to get heavy, but also focus on moving the attempt as crisply as possible.
Aim to begin your first set around 70% of your best clean and jerk.
Squat or power cleans, as well as push jerks or split jerks are acceptable today.
The touch-and-go approach will make this harder and won’t allow you to lift as heavy but will pay off in the long run.
Perform one set every 2:00, allowing at least 1:30 to rest between each set.