Strength 1
Clean and Jerk^
3-3-2-2-1
Strength 2
Dips
3 x 5 – Strict work
3x max effort – weighted
Super Set
Barbell row
3 x 12 AHAP
^Can be done as a power clean or squat clean; push jerk or split jerk.
**Thursday break for some strength work. This is like the gymnastics skill work day, sans metcon. Focus on technique over weight on the bar. Are you keeping the bar close to the body (brushing the hips) on the cleans? Having to press out the jerk? Dial back the weight a smidge and get that on target before bumping things. As mentioned in previous posts, these days are great to work on parts of the movement. Split jerk needs some work? Cool! Do a power clean and 2 jerks early on to better understand the movement. Struggling with getting full hip extension on the squat clean? Say no more. Practice a few hang or high hang cleans, working at a shorter ROM that forces you to use your legs.
Clean and jerk (pull-push) followed by some dips and rows (push-pull) sounds like a solid day.
Get after it.