Clean & Jerk practice: 11.03.28

Not for time - strength development day.
Clean and Jerk for 5 sets: 20/10/5/10/20. Full clean and jerk with "double dip" - i.e. this is not a power clean, but a full clean with full jump, shrug, and pull under with butt return down to the ball with the bar racked. Grip on bar does not release for each rep in the set, so judge weight for each set accordingly. You can rest the weight on the ground and pause, but do not break grip contact.
Your second set of 10 and 20 reps should match the first two in terms of weight. The last two sets are simply prescribed to further overload or "super fatigue" a 5 rep max effort. Think of the progression as a two set serious warm up, then all out 5 rep set, then cool down (of sorts) is the 10 and 20 rep sets to drive it home.

One of the key goals of this workout is to help you develop the "pull under the bar" as you rack the bar. Power cleans are for another day.

Post your weight for your 5 reps in the middle - don't forget the double dip and the constant grip contact with the bar. Compare to Feb 7.

Dessert is the opposite movement of pushing: pulling with pullups: 20/10/5. Do your best to maintain contact with the bar for all reps per set, even if you are hanging on the bar recovering your pullup ability.