Monday Tuesday features a quick barbell complex that breaks down the clean and jerk. It's a great opportunity to focus on one movement at a time to strengthen each one in succession.
You can treat the first and last components (clean and shoulder to overhead) a couple of different ways. To start with, the clean can be a power clean (catching the bar high) or a squat clean (dropping into a squat as you receive the bar). If you're looking to develop your leg strength more, try to "squat clean" the clean portion. Then front squat it for the second portion of the sequence before putting it over your head. This will give you double the number of squats per set.
For the shoulder to overhead, try to work on a split or push jerk. The split jerk is more common when lifting heavy weights, whereas the push jerk tends to be utilized more in workouts when you want to re set a bit faster. Either way, focus on driving your body down under the bar as it goes overhead. Dropping quickly under will help with a fast and efficient lockout.
Here's a look at the basic mechanics of this barbell sequence:
TRAINING MONDAY TUESDAY
WARM UP: 3 rounds
10 barbell front squat
8 barbell shoulder to overheads
2 samson stretches
SKILL: Barbell Strength Complex: 1 Clean + Front Squat + Thruster
1 cycle of the above movements every 2 mins for 14 mins.
Build as you go but not every set. Try to get the majority of sets at a tough but manageable weight.
5 rounds for time of:
Row, 250/200 m
20 Dumbbell Hang Power Snatches, 50/35 lbs
quick and aggressive with a consistent hard pace, looking for unbroken DB snatches!
FG1: 10-15/20-25, scale number of rounds as needed
CP1: KB snatch
CP2: 44/70 kb snatch