Squat Clean and Jerk
3 - 3 - 3
2 - 2 - 2
1 - 1 - 1
General Warm Up
After 3-5min of whatever easy cardio you’d like, perform the full Joint Rotation Warm Up. Then…
3 ROUNDS
5 “Break the Bar” Squats with PVC - Slow!
5 Burpees
Specific Warm Up
Barbell Folks
Take 2 Rounds of the following Complex with an empty barbell, then do an empty bar set of 3 Squat Cleans with your empty bar, before working up to a challenging weight for the workout:
3 Deadlifts + 3 Hang Power Cleans + 3 Front Squats
After working through this complex, be sure to work on your shoulder to overhead movement of the day. This can be a push press, push jerk, or split jerk.
Dumbbell Folks
If you have multiple weights available, work your way up using this complex. If you don’t, be sure to ease your way in by doing each round with one arm at a time first. Meaning: the whole complex on the right arm only, followed by the whole thing on the left arm only. When you’re feeling up to it, but it together with both arms at once.
3 Double Dumbbell Swings to eye level + 3 Hang Power Cleans + 3 Double DB Front Rack Squats
After that complex, take some time to work your way through some shoulder to overhead progressions. This can be a push press, push jerk, or split jerk.
Workout of the Day
Gym/Barbell
Squat Clean and Jerk: 3 - 3 - 3 - 2 - 2 - 2 - 1 - 1 - 1
*The goal of this workout can be one of two main ideas. You can either go for the heaviest loading you can on each set, or you can use the sets to work up to a max weight single. No matter what, this should get tough!
Home/Dumbbell Version (Repeat of Week 6 - Day 5, but with added overhead)
5 Rounds - Not For Time
10 Double Dumbbell Russian Swings (eye level)
5-10 Shoulder to Overhead
*Rest 2-3min between each set.
As with all Dumbbell Strength Days, there’s a lot to play with here. The rep scheme can net you anywhere from 25 - 50 reps of the cleans and squats and you can also play with how much weight you use for each movement. For example, you could use double dumbbells for the swings and cleans, but then switch to a single goblet squat for the squats. Or use lighter weights for the first moves and heavier weights for the later moves. In short, make it your own and be sure we really challenge your lower body and your core!
Accessory Work
Warm down with 5-10min of steady state cardio! Nice and easy.
Cool Down
Hold the following stretches for 1-2min each: