Clean + jerk and gymnastics efficiency

Olympic weightlifting

Gymnastics

Metcon

A barbell technique session with gymnastic efficiency and working on the movements you want to improve on. With a finisher that will have some low rep but volume of sets to work through your efficiency on these movements.

Reminders:

Make sure you warm thoroughly and get your front rack and your shoulders warmed up.
On part 2 you are looking to refine your clean and mainly dropping under the bar and coming out of the bottom of the catch and getting into position to jerk.
You are chosen what gymnastic movement you want to improve on the pull up bar. Work through bar muscle ups or chest to bar butterfly if you don't have proficiency in them movements.
Part 3 will be 10 rounds of barbell burpee and TTB so make sure you are moving well and keeping your heart rate down so your lifting and TTB are good.

Exercise Guide

WARM UP x3 ROUNDS

Empty Barbell complex:

3 muscle clean

3 front squats

3 hang squat cleans

3 strict press

3 push press

3 power jerks

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10-15 kip swings

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15 MIN AMRAP (FOR QUALITY)

Barbell complex:

1 power clean + 1 hang squat clean + front squat + split jerk @ Building over the rounds

8 (4 each leg) DB reverse lunges

4 bar muscle up / C2B / butterfly pull ups / kipping pull up

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10 ROUNDS TOTAL REST 1:1

5 ROUNDS

1 clean + jerk @ build overt the 5 rounds

3 bar facing burpees

5 TTB

5 ROUNDS

5 TTB

3 bar facing burpees

1 clean + jerk @ same weight you finished on the last round

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How to's

Exercise Guide

Muscle cleans

Starting in the deadlift position with the tension in your lats and a tight lower back. You will push through the floor with your legs and then pull the bar up to your shoulder without moving your feet or dipping in the catch for 1 rep completed.

Hang squat clean

Stand the barbell up in a deadlift position. Keeping the barbell touching the legs slide the barbell down to the top of your knees then shrug the barbell up and drop under the barbell into a full squat catching the bar in the front rack position on the collar bone keeping the elbows high. Then stand up with the weight and finish the rep.

Front squat

Holding the barbell in the front rack position with high elbows and the bar resting on your front deltoids. Then going down into a full squat to depth keeping the high elbows throughout and standing up to the starting position with your hips back into the extended position for 1 rep completed.

Standing Barbell strict press

Taking the barbell with your clean grip (shoulder width) keeping the bar resting on your shoulders whilst keeping the bar in your full grip. Lock out your knees so you cant dip and brace your core. Press the barbell overhead just with your arms and try not to bend at your back too much. Fully locking out your elbows for 1 rep completed.

Push Press

Push Jerk

Clean + Jerk

Same as the clean and the power jerk but you can also split jerk.

Kip swings

Kip swing is similar to the toe to bar movement but you only drive into your shoulders and don't bring your legs past waist height.

Bar muscle up

The muscle-up is a movement that begins from the hang, passes through portions of a pull-up and a dip, then finishes in a supported position with arms extended.

C2B

chest to bar pull ups -the standard is that the chest must come into contact with the bar at the top of the rep.

kipping pull ups

A kipping pullup is when you use that momentum to create a “power swing” that drives your chin up and over the bar.

Bar facing burpees

Complete a chest to floor burpee facing the barbell. Jump up out of the burpee and then with two feet jump over the barbell or step if you can't jump.

Reverse lunges

Holding dumbells a barbell or any weighted item you can perform the reverse lunge. Also can perform the movement body weight. Standing upright you take 1 leg back to a femur length distance. Going up onto your toes then dropping your knee down to the floor and bringing your leg back to standing for 1 rep completed.

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