A. Every 15 sec, do 3 power clean and jerks x 2 min @ 65/95 lbs = 24 reps
Rest 2 minutes.
Every 30 sec, do 2 power clean and jerks x 5 minutes @ 95/135 lbs = 20 reps
Rest 2 minutes.
Every 30 sec, do 1 power clean and jerk x 5 minutes @ 115/185 lbs = 10 reps
You must have a 1 RM of 145/215 to do prescribed.
You may reduce the loads.
The nice thing about the above is that only the very new will have to change the plan. If you are new to the clean and jerk, do the following:
5 hang power clean and jerk x 5 sets. Go up in weight if your coach gives you the go ahead.
B. Handwalking and handbalancing practice:
Everyone 30 sec bodyline stomach and back x 2 sets
Advanced: 60 sec chest to wall hold
Less advanced 45 sec x 2 sets
beginners: 30 sec x 3 sets
Advanced: In middle of floor with a partner, accumulate 30 sec of a freestanding handstand. x 3 sets
Intermediate: 5-10 heel and toe pulls x 3 sets
Beginners: wall walks x 3 reps x 5 sets
C. HAndwalking practice for 10 minutes.
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