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Clean & Jerk ABCs: Intermediate (and ‘advanced intermediate’)

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)

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)(***NOTE: Advanced Intermediate may skip the ‘Bs’)

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)

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 Intermediate Ramp-Up Guidelines Warm Up Sequences & Ramp Up Approaches for: Intermediate (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 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 2pp full, No pause full = 2 reps +1-2 Jerks 7) 80% x 2pp full, No pause full = 2 reps +1-2 Jerks 8) 90% x 2 (full lifts/no pauses…) =2 reps +1-2 Jerks 9) ~95% x 1-2 reps +1-2 Jerks 10) ~100% x 1 rep +1 Jerk etc.

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Learn more about ABC’s with: The Comprehensive Weightlifting Seminar & ABC Teaching System here!

 

 

 

 

 

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See the full World Class Weightlifting Seminar here!

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