Today I concentrated on the Clean & Jerk with a focus on High Intensity, Low Volume and High rest periods.
I kept the weight relatively high in order to keep the reps low (3-4 reps per set). I then followed each set with a fairly long rest period of 2 minutes.
So the main body of the session looked like this:
- Dynamic warm up
- Clean & Jerk for 3-4 reps
- I then added 5 reps of body weight pull ups as a superset
- Then set the timer for 2 minutes rest
- I repeated this 5 times
I then ditched the Jerk and the pull ups and increased the weight to focus on the Cleans. I increased the weight at this point as I can currently clean more than I can Jerk.
I went on to do 5 sets of 3-4 reps of Cleans, again with a rest periods of 2 minutes.
