[et_pb_section admin_label=”section”]
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\n\t\t\t\t[et_pb_column type=”4_4″][et_pb_text admin_label=”Text”]<\/p>\n
Clean Progression<\/p>\n
The clean progression for this training cycle is all about challenging the jerk. The jerk can be challenged in many different ways. Adding front squats to the complex is a common way to challenge the jerk. The front squats fatigue the legs, necessitating more emphasis on the leg drive in the jerk dip. If you can get comfortable with a jerk after a few front squats, the jerk after a clean or power clean will feel easy. Another way we challenge the jerk in this training cycle is by adding a second rep after the power clean. The second rep requires a controlled rerack and a quick second chance to improve what might have gone wrong in the first rep. This training cycle will end with a complex of 1 power clean plus 2 split jerks<\/p>\n
Include BARBELL WARM-UP designed for every Friday:<\/p>\n
2 SETS (WITH EMPTY BARBELL):<\/p>\n
10 RDL
\n10 Strict Press
\n10 Front Squat
\n10 sec Squatting Quad Clean Grip Hold
\n10 sec Front Rack Hold
\n10 sec Front Squat Hold<\/p>\n
If the session is full, you can split the team if needed: some do cardio others do the PVC warm up<\/p>\n
SET Up:<\/p>\n
Station 2 on Half Rack<\/p>\n
Station 3 on Rig<\/p>\n
Station 4 will be on the floor<\/p>\n
2 SETS
\nLevel 1 32\/24Kg
\nLevel 2 24\/16Kg
\nComplete all without putting weight down
\n200m Run
\n6\/side:
\nDB Snatch
\nDB O.H Reverse Lunge<\/p>\n
Do Not use KB<\/p>\n
3 WORKING SETS<\/p>\n
Deadlift x 5reps<\/p>\n
Deadlift will be seen every 2 weeks. It’s one of the primary exercises of this cycle. It will alternate with the Pause Deadlift. Only 3 working sets for 5 reps. So GO HEAVY! Except for beginner to stay at around 10 to 12 reps. Record your highest weight and beat it next time.<\/p>\n
1 to 2 Warm-up Set: if needed:<\/strong><\/p>\n Warm-up Set 1: 10 reps – Easy<\/p>\n Working Sets:<\/strong><\/p>\n Set 1 – 5 reps 3 to 4 Sets 5 SETS Beginners to use DBs instead of BB[\/et_pb_text][\/et_pb_column] Performance (Leg focused): Tip: CLEAN PROGRESSION Clean Progression The clean progression for this training cycle is all about challenging the jerk. The jerk can be challenged in many different ways. Adding front squats to the complex is a common way to challenge the jerk. The front squats fatigue the legs, necessitating more emphasis on the […]<\/p>\n","protected":false},"author":4,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"
\nSet 2 – 5 reps – higher weight
\nSet 3 – 5 reps – higher weight<\/p>\nStation 3<\/a>: STRENGTH BALANCE: 10 min<\/h4>\n
\n1) 8 Front Rack Rear Foot Elevated Split Squat Right
\n2) 8 Front Rack Rear Foot Elevated Split Squat Left<\/p>\nStation 4<\/a>: INTERVAL WEIGHT TRAINING : 10 min<\/h4>\n
\n1 Power Clean
\n2 Hang Power Clean
\n2 Front Squat
\n1 Power Jerk<\/p>\n
\n\t\t\t[\/et_pb_row]
\n\t\t[\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"Performance (Leg focused):<\/h3>\r\n
Tip: CLEAN PROGRESSION<\/h4>\r\nClean Progression\r\n\r\nThe clean progression for this training cycle is all about challenging the jerk. The jerk can be challenged in many different ways. Adding front squats to the complex is a common way to challenge the jerk. The front squats fatigue the legs, necessitating more emphasis on the leg drive in the jerk dip. If you can get comfortable with a jerk after a few front squats, the jerk after a clean or power clean will feel easy. Another way we challenge the jerk in this training cycle is by adding a second rep after the power clean. The second rep requires a controlled rerack and a quick second chance to improve what might have gone wrong in the first rep. This training cycle will end with a complex of 1 power clean plus 2 split jerks\r\n\r\nInclude BARBELL WARM-UP designed for every Friday:\r\n\r\n2 SETS (WITH EMPTY BARBELL):\r\n\r\n10 RDL\r\n10 Strict Press\r\n10 Front Squat\r\n10 sec Squatting Quad Clean Grip Hold\r\n10 sec Front Rack Hold\r\n10 sec Front Squat Hold\r\n\r\nIf the session is full, you can split the team if needed: some do cardio others do the PVC warm up\r\n\r\nSET Up:\r\n\r\nStation 2 on Half Rack\r\n\r\nStation 3 on Rig\r\n\r\nStation 4 will be on the floor\r\n
Station 1<\/a>: Unbroken complex (Tester): 10 min<\/h4>\r\n2 SETS\r\nLevel 1 32\/24Kg\r\nLevel 2 24\/16Kg\r\nComplete all without putting weight down\r\n200m Run\r\n6\/side:\r\nDB Snatch\r\nDB O.H Reverse Lunge\r\n\r\nDo Not use KB\r\n
Station 2<\/a>: STRENGTH INTENSITY: 10 min<\/h4>\r\n3 WORKING SETS\r\n\r\nDeadlift x 5reps\r\n\r\nDeadlift will be seen every 2 weeks. It's one of the primary exercises of this cycle. It will alternate with the Pause Deadlift. Only 3 working sets for 5 reps. So GO HEAVY! Except for beginner to stay at around 10 to 12 reps. Record your highest weight and beat it next time.\r\n\r\n1 to 2 Warm-up Set: if needed:<\/strong>\r\n\r\nWarm-up Set 1: 10 reps - Easy\r\n\r\nWorking Sets:<\/strong>\r\n\r\nSet 1 - 5 reps\r\nSet 2 - 5 reps - higher weight\r\nSet 3 - 5 reps - higher weight\r\n
Station 3<\/a>: STRENGTH BALANCE: 10 min<\/h4>\r\n3 to 4 Sets\r\n1) 8 Front Rack Rear Foot Elevated Split Squat Right\r\n2) 8 Front Rack Rear Foot Elevated Split Squat Left\r\n
Station 4<\/a>: INTERVAL WEIGHT TRAINING : 10 min<\/h4>\r\n5 SETS\r\n1 Power Clean\r\n2 Hang Power Clean\r\n2 Front Squat\r\n1 Power Jerk\r\n\r\nBeginners to use DBs instead of BB","_et_gb_content_width":"","inline_featured_image":false,"footnotes":""},"categories":[47],"tags":[],"_links":{"self":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2163"}],"collection":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=2163"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2163\/revisions"}],"predecessor-version":[{"id":2205,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2163\/revisions\/2205"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2163"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2163"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2163"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}