Speed Cleans and Power Jerks

Tuesday January 13, 2009

Evening Oly Session:

Z-Health: Neural Warm-up Level 2 (Dynamic Joint Mobility Drills)

1 Speed Clean + 3 Cleans (kg)
40 x 2 x 4
45 x 2 x 4
50 x 2 x 4
55 x 2 x 4
60 x 2 x 4

Clean + Power Jerk (kg)
65 x 5 x 2

Romanian Deadlift (kg)
110 x 2 x 5
100x 2 x 5

The speed cleans are performed by standing straight up with the barbell and pulling the absolute minimum to allow one to jump under the weight into a clean squat and stand up. I did very well with these but the volume did add up. Also the power jerks were brand new and got easier as I got more confident. I had to drop to 100 kg for my last two sets of RDLs as I was pretty gased.

Weight: 183 1/2 lbs
Total Volume: 10450 lbs