Strength 1
Power clean + Front squat
Heavy 2
Strength 2
Push jerk *or split jerk
Heavy 2
Super set
KB Gorilla Row
4 x 8/arm
**We’re hitting both Olympic lifts this week, following up Tuesday’s snatch work with clean and jerks today on our double strength day. So we’ll be slowing things down, and not have the pressure of other movements to do quickly or for time. This is a great time to clean up technique as we build up for the heavy single later this month.
The jerks come from the rack, and be split or push/power. Key thing here is getting that hip extension, lifting that bar off the shoulders, and landing underneath it with locked out arms.
The gorilla rows are another variation of bent over rows. We’ve done double DB, barbell (Yates and bent over), and a single DB. This position might be a challenge for some, but to me it looks very similar to a renegade row, just a little squattier. They are great for building your back and backside, and working on core stability, which will help ALL your lifts.