www.activered.com.au contact: [email protected] Clean and Jerk Circuit: Overall Strength and Conditioning! NOTE: DO NOT perform this workout if you have any back, neck or knee pain. And make sure you can comfortably perform basic movement patterns such as – Squat / Lunge / Deadlift / Clean‐n‐Jerk ‐ before attempting. Remember the health of your joints and body should take priority over just smashing out a hard session. Know your own strength and fitness levels and build yourself up to reach tough challenges – DO NOT just try them for the sake of it. BE SMART WITH YOUR TRAINING. Here we have a fairly advanced conditioning session that will not only help improve your overall strength but also put your fitness levels through the roof. Perform this session once a week for a 4‐5 week period alternating with a 4‐5 week period of focussed strength work. THE SESSION: Warm‐up: Side‐to‐Side Stretch / L‐Stretch / Pulsing Squat / Hang High‐Pull / Hang Clean Workout: 1 SET x 4 Clean and Jerks @ moderate weight 2 SETS x 4 Clean and Jerks @ challenging weight / rest as needed 1 SET x Clean and Jerk circuit 5 x (deadlifts/hang high‐pull/hang clean/front squat/jerk/back squat/lunge/bent over row/pushups) / Rest 2‐3mins 1 SET x Clean and Jerk circuit (modified) 1 x rotation of above exercises, 5 times through Simple, right? THE DETAILS: This workout focusses on keeping your body under constant tension and thus improving your tolerance to increased workload. This session is great for preparing for any fitness event or sport or just for general improvements in strength conditioning. 1. Deadlifts: Technique: Always start your Deadlift with the bar on the floor. Bend at the waist and grab the bar, make sure your thumb is wrapped over the bar. Drop your hips down and lift your chest up tall. To lift the bar start from your chest and then push with your legs ‐ DO NOT push with your hips first. Return the bar to the floorby bending at the waist, pushing your hips out behind you and performing a squat. 2. Hang High Pull: Technique: Start with the bar at your waist. Bend forwards as if to do a deadlift the push your hips forward and spring upright onto your toes. As the bar comes upwards, start to shrug your shoulders, then bend your elbows and ‘bounce’ the bar up to your chest. Lower the bar. The bar should come up in a straight line and stay close to your body – the closer it is the better control you will have. 3. Hang Clean: Technique: Follow the same action as the High Pull, except as the bar comes up to your chest, drop your hips back and body down. As you come down roll you elbows underneath and in front of the bar to ‘catch’ it. Stand up from the half squatted position. Lower the bar by bouncing it off your chest/shoulders and ‘rolling’ your elbows over the top of the bar. DO NOT let the bar just scrape down the front of your body – control it. 4. Front Squat: Technique: When squatting keep your feet flat on the floor ‐ DO NOT lift your heels. Stand with your feet a comfortable distance apart ‐ roughly shoulder width. Make the feeling of gripping the floor with your feet and brace through your core and glutes. Keeping your chest up tall, bend your knees and lower your hips to the floor. From the lowered position lift from your chest up and push with your feet. 5. Jerk: Technique: From the cleaned position give a little ‘kip’ from your hips so that the bar bounces from your chest. As soon as the bar leaves your chest, you then need to drop your hips into a squat position and quickly push your arms upwards and straighten them. Stand up with your arms fully extended above you. If done correctly the bar should ‘snap’ into place with minimal work from the shoulders – it should feel reasonably smooth. 6. Back Squat: Technique: When squatting keep your feet flat on the floor ‐ DO NOT lift your heels. Stand with your feet a comfortable distance apart ‐ roughly shoulder width. Make the feeling of gripping the floor with your feet and brace through your core and glutes. Keeping your chest up tall, bend your knees and lower your hips to the floor. From the lowered position lift from your chest up and push with your feet. 7. Lunges: Technique: From a standing position step one foot forwards landing on your heel than your toe. Always remember your leading foot must stay flat on the floor and that most of your body weight should be centered over this leg. As soon as your foot hits the floor start bending your knee a to lower yourself. At the same time bend your back knee and lower it to roughly an inch off the floor. From the lowered position push yourself back to the start in one motion with your leading foot. DO NOT step upwards then step back. 8. Bent Over Row: Technique: Hold the barbell in front of you with your ams straight. Bend forwards and maintain neutral posture (don’t et your back round over) and keep your knees slightly bent. Draw the barbell up towards your body by lifting your elbows out behind you and squeexing your shoulder blades together. DO NOT shrug your shoulders while doing this movement. 9. Pushups: Technique: Assume a standard pushup position. Keep your hands directly under your shoulders and slightly wider then them. Make sure your hips are held up and you can maintain neutral spinal curves. Bend at the elbows and lower your chest towards the floor ‐ DO NOT lower your head or hips first. You should be able to comfortably hold the nuetral position of your body all the way to the floor ‐ address this first if you cannot. From the lowered position use your hands and make the feeling of pushing the floor away from you to bring yourself back to the start position. REPS: amount of repetitions to a set. SETS: amount of rounds performing an exercise or group of exercises. WEIGHT: amount of weight used – ie ‘‐2’ suggests using a weight that will allow you to perform the allocated amount of reps with 2 good reps left in the tank. For example if you have to complete 10 deadlifts and the ‘weight’ is set at ‘‐3’ you will choose a weight where you can comfortably perform 13. This will ensure you are maintaining ideal form and means you can still complete the workout when you aren’t feeling 100% and not able to lift your best. REST: amount of rest in between sets. Enjoy! Contact us if you have any questions: [email protected]