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
5 SETS
\n1 Power Clean
\n1 Hang Power Clean
\n2 Front Squat
\n1 Power Jerk<\/p>\n
Beginners to use DBs instead of BB. Use cushion when dropping the Barbells.<\/p>\n
3 WORKING SETS (HEAVY!)
\n5 reps Pause Deadlift
\nPause at Knee Conventional Deadlift
\nPerform 2 warm up sets<\/p>\n
Pause Deadlift will be seen every 2 weeks. It\u2019s one of the primary exercises of this cycle. It will alternate with the Conventional 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: 6 to 10 reps \u2013 Easy<\/p>\n Working Sets:<\/strong><\/p>\n Set 1 \u2013 5 reps 4 sets 2 ROUNDS FOR TIME 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":"","_et_pb_old_content":"","_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\/2221"}],"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=2221"}],"version-history":[{"count":2,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2221\/revisions"}],"predecessor-version":[{"id":2301,"href":"https:\/\/squad5training.com\/index.php?rest_route=\/wp\/v2\/posts\/2221\/revisions\/2301"}],"wp:attachment":[{"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=2221"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=2221"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/squad5training.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=2221"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
\nSet 2 \u2013 5 reps \u2013 higher weight
\nSet 3 \u2013 5 reps \u2013 higher weight<\/p>\nStation 3<\/a>: STRENGTH BALANCE: 10 min<\/h4>\n
\n16-20 (8-10\/leg) Front Rack Walking Lunge<\/p>\nStation 4<\/a>: Unbroken complex (Tester): 10 min<\/h4>\n
\nL1 15\/10Kg
\nL2 10\/5Kg
\n25\/20 Cal Row
\n15 Suitcase Cyclist Squat
\n25\/20 Cal Bike
\n15 Toes to Bar<\/p>\n","protected":false},"excerpt":{"rendered":"