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Clean & Jerk ABCs: Beginner

1) Warm-ups-General & Specific:

a. JTLC, roll/stretch, etc.

b. General barbell warm up (RDL, Press, Squat): barbell x5 each x1-3 rounds for 1-3 sets (until warm/loose).

NOTE: Can do Clean + Jerk Position Stretches ALL together as a complete set. (Establish split leg w/trust me method on day 1)

2a) Position Stretches-for the Clean: (Runs all together non-stop: hold x10+ sec each x1-3 rounds for 1-3 sets) (pvc>barbell)

i. 1) Clean Grip Squatting Quad Stretch TO 2) Front Rack Stretch TO 3) Front Squat Stretch

2b) Position Stretches-for Jerk: (Runs all together non-stop: hold x10+ sec each x1-3 rounds for 1-3 sets) (pvc>barbell)

i. 4) Jerk Rack Position (elbows up/collar bones/shoulders) TO 5) Overhead Lockout (feet together) TO 6) Overhead Lockout w/Split Stance (recover front foot, then back foot)

3) (‘A’s’): Squatting Quad Sequences (w/pvc>bar): (NOTE: when teaching-first round through w/PVC)

(First 3 steps in parenthesis: Optional after initial teaching)

(i. Clean deadlift x3-5)

(ii. Straight arm pull x3-5)

(iii. High Pull x3-5)

i. Muscle Clean x3-5 (+ optional: Clean Sots Press x3-5 or F. Squat x3-5)

ii. Power Clean x3 + Push Press x3 (or split jerk)

iii. Power TO Squat x3 + Pw Jerk x3 (or split jerk)

iv. Clean/Squat Clean x3+ Split Jerk x3 (as many sets as needed to feel sharp/perfect) (as many sets as needed to feel sharp/perfect)

4) (‘B’s’): 3 Part Pauses (‘3pp’) (bar + technique plates)

(First 4 steps in parenthesis: Optional after initial teaching)

(i. Clean deadlift x3-5)

(ii. Straight arm pull x3-5)

(iii. High Pull x3-5)

(iv. Muscle Clean x3-5)

i. Power Clean x3 + Split Jerk x3 (or Pw Jerk or Push Press)

ii. Power TO Squat x3 + Split Jerk x3 (or Pw Jerk)

iii. Clean/Squat Clean x3 + Split Jerk x3

5) (‘C’s’): 3 Part pauses, Pause at Knee, Full Speed/No Pauses (bar + technique plates)

(First 3 steps in parenthesis: Optional after initial teaching)

(i. Straight arm pull: Rep 1: 3pp Pull, Rep 2: 2pp Pull (p@k), Rep 3: No Pause Pull)

(ii. High pull: Rep 1: 3pp High Pull, Rep 2: 2pp High Pull (p@k), Rep 3: No Pause High Pull)

(iii. Muscle Clean: Rep 1: 3pp Muscle Clean, Rep 2: 2pp Muscle Clean (p@k), Rep 3: No Pause Muscle Clean)

i. Power: Rep 1: 3pp Power, Rep 2: 2pp Power (p@k), Rep 3: No Pause Power + Split Jerk x1-3 (or Pw Jerk or Push Press)

ii. Power TO Squat: Rep 1: 3pp Power TO Squat, Rep 2: 2pp Power TO Squat (p@k), Rep 3: No Pause Power TO Squat + Split Jerk x1-3 (or Pw Jerk)

iii. Full/Squat: Rep 1: 3pp Squat, Rep 2: 2pp Squat (p@k), Rep 3: No Pause Squat + Split Jerk x1-3

6) Begin Workout or Follow Beginner Ramp-Up Guidelines Warm Up Sequences & Ramp Up Approaches for: Beginner (Numbers in estimated % kg or relative kg): After respective ABC drills w/bar & technique plates 1) 40% x 3pp power, 2pp power, No pause power = 3 reps + 1-3 Jerks 2) 40% x 3pp power TO squat, 2pp power TO squat, No pause power TO squat = 3 reps + 1-3 Jerks 3) 40% x 3pp full, 2pp full, No pause full = 3 reps + 1-3 Jerks If competent w/full lift continue with full. If not capable of proper positions remain with either power or power TO squat versions until positions develop. 4) 50% x 3pp full, 2pp full, No pause full = 3 reps + 1-3 Jerks 5) 60% x 3pp full, 2pp full, No pause full = 3 reps + 1-3 Jerks 6) 70% x 3pp full, 2pp full, No pause full = 3 reps + 1-3 Jerks 7) 80% x 3pp full, 2pp full, No pause full = 3 reps + 1-3 Jerks 8) 90% x 3pp full, 2pp full, No pause full = 3 reps + 1-3 Jerks 9) ~95% x 3pp full, 2pp full, No pause full = 3 reps + 1-3 Jerks 10) ~100% x 3pp full, 2pp full, No pause full = 3 reps + 1-3 Jerks

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