Monday, July 30, 2012

Clean and Jerk routine

Thursday mornings I swing for about 1 hour before I either press or snatch, so when I get to the second half of my workout using the heaviest weights is not my purpose or intention.  I practice the overhead lifts a a way of getting and staying relatively strong and mobile in an overhead position.  It's all a fun and playful way of staying strong and fit.  Nothing too serious!

(I used two different size bells for my first and second set)

1 cl/jk R, tr (switch hands), 1 cl/jk L, tr x 4  
1 min work/1min rest x 2 sets = 4 min

5 cl/jk R, tr
5 cl/jk L
1 min work/30 sec rest x 2 sets = 3 min.

3 dbl cl/jk
15 sec work/15 sec rest x 10 sets = 5 min

12 minutes per rotation

I wouldn't want any body to think I only swing and snatch...although there is nothing wrong with doing just those, in fact there's everything right with the both!  That's why nothing comes before my own swing training, everything else is icing on the cake.  My swing and snatch training gives me everything I want, strength, endurance, cardio fitness, muscletone, etc, but I'm lucky enough to have more time to play around, and the motivation and interest to keep moving my body.

I wrote out this workout in super short hand because the jerk and most press workouts are done if you are at a more advanced skill level.  That being the case you probably don't need my little workout, or you can figure it out pretty simply....just thought I'd share.


Hanneke said...

I LOVE clean and jerks!
Especially the doubles get my heart rate really going!

Maribel said...

On the days I train on my own, I always do presses. I loooove this rotation!

Tracy Reifkind said...


I was really surprised when I trained 2 minutes sets of dble about my heart beating from my chest! Love it!

Now that I've taught the skill to a few more of my clients I can start to train it more in my groups...(Maribel is one of them!)

Tracy Reifkind said...


I really liked it too...enough to do 3 rotations. The 15/15 in really just a way to apply "Max" to dbl jerks. Good-ness, training dbl 12kg's really kicks ass!