Improving Clean and Jerk weight

Christopher C Brophy · 01-27-2006, 08:31 PM

I really love doing the clean and Jerk exercise...My goal is to reach 225 bu t10/11/66..I turn 40 then...I weigh 150lbs...what would be a good workout program to reach this number? Crossfit alone or something in addition to it?

Alos, I really want to get into the beat shape of my life by then and am willing to put in the time...any hard rountines I can incorporate into the wods?

Any help is greatly appreciated

Chris

Don Stevenson · 01-27-2006, 10:05 PM

If you are going to work on a 1.5 x BW clean and jerk then you'll need specific practice as well as the WOD.

I'd suggest that 3-4 days a week you practice O lifting plus assistance exercises such as front squat, clean pulls, push press etc for 30 minutes before you do the WOD as posted.

Even better woul dbe to find a coach and have them work on your technique and training plan.

Veronica Carpenter · 01-27-2006, 10:55 PM

Christopher,

How do you define "the best shape of your life"?

If you seriously want your CJ numbers to go up, you gotta focus on that. Like Don said C&J, clean pulls, back and front squats, push jerks and rack jerks. Each session should take a good 45minutes. Then if you think you must - do the WOD.

An important thing to take into account is that at 40 you need more recovery time between training sessions, especially if you're pushing yourself the max, whether it's metcon or strength.

Best thing to do would be to find a coach.

Good luck!

Christopher C Brophy · 01-28-2006, 03:15 PM

Don & Veronica:

I appreciate the help...until I can find a coach can you recommend a sample workout rountine for the week incorporating those type of exercises I need to be doing? It would be appreciated

Chris

Jerry Hill · 01-28-2006, 04:45 PM

Christopher,
Crossfit plus the Rutherford Max effort. Get the Performance journal that highlights this workout.

Coach Rut would be a good person to ask for a possible rotation of ME lifts.

A good start would be some type of pull, sq, pull, press, pull, sq...

This would lean heavy toward the pull side.

What is your current max?

Jerry

Veronica Carpenter · 01-28-2006, 06:13 PM

Christopher,

Check with this club:

UNF Weightlifting Club
University of North Florida,
Jacksonville, FL
Jesse Reynolds
386 212 9112
Joe Hanson
904 403 3215

good luck

Christopher C Brophy · 01-29-2006, 06:20 PM

Jerry:

I have not really tried but I suspect 145lbs...I weigh 150...a long way to go for 225...

Veronica...Thank you for the contacts...are they experienced with the olympic lifting?

Thnaks,

Chris

Christopher C Brophy · 01-29-2006, 06:22 PM

Also,

what does ME and metcon mean...Rutherford max effort? I will do a search but is this a book or something here on Crossfit?

Thanks

01-29-2006, 07:49 PM

Here's a sample routine that most olympic lifters start off with. It's three times a week.
Clean or Snatch 5 sets three reps
Pressing movement 5 sets 5 reps unless rack jersk than 5 sets 2 reps
Pulling movement 3 sets 3 reps
Squat movement front squats 3 sets 5 reps BS 2 sets 10 reps
core 3 sets 10 reps

You just rotate what you put in and out of this program. Here is a standard example.
DAY 1
LIFT 3 POS SNATCH 5 3
OVERHEAD SN PUSH PRESS 5 5
PULL SNATCH PULL 3 3
SQUAT FRONT SQT 5 3
CORE REVERSE BACK EXT 3 10
DAY 2
LIFT 3 POS CLEAN 5 3
OVERHEAD RACK JERKS 5 2
PULL CLEAN PULLS 3 3
SQUAT BACK SQUAT 5 5
CORE HANGING LEG RAISE 3 10
DAY 3
LIFT PWR SNATCH 5 3
OVERHEAD sn pushpress+overhead sqts 5 1+3
PULL: SN SHRUGS 3 5
SQUAT ALREADY IN OVERHEAD
CORE: STIFF LEG DEADLIFT 3 5

Christopher C Brophy · 01-30-2006, 09:45 AM

Will:

Thank you...a couple of questions since I am new to the oly lifts...the verbage you are using is new to me...Lift 3 POS snatch 5 3..I guess the 5 3 means 5 sets of 3 reps...

POS snatch?
overhead sn push press?
pull snatch pull?

pos clean?

I am new to this so I apologize, as I am sure these are basic terms, for the questions...

Thanks again

chris

01-29-2006, 07:49 PM	#9
Will Marshall Profile: Posts: n/a	Here's a sample routine that most olympic lifters start off with. It's three times a week. Clean or Snatch 5 sets three reps Pressing movement 5 sets 5 reps unless rack jersk than 5 sets 2 reps Pulling movement 3 sets 3 reps Squat movement front squats 3 sets 5 reps BS 2 sets 10 reps core 3 sets 10 reps You just rotate what you put in and out of this program. Here is a standard example. DAY 1 LIFT 3 POS SNATCH 5 3 OVERHEAD SN PUSH PRESS 5 5 PULL SNATCH PULL 3 3 SQUAT FRONT SQT 5 3 CORE REVERSE BACK EXT 3 10 DAY 2 LIFT 3 POS CLEAN 5 3 OVERHEAD RACK JERKS 5 2 PULL CLEAN PULLS 3 3 SQUAT BACK SQUAT 5 5 CORE HANGING LEG RAISE 3 10 DAY 3 LIFT PWR SNATCH 5 3 OVERHEAD sn pushpress+overhead sqts 5 1+3 PULL: SN SHRUGS 3 5 SQUAT ALREADY IN OVERHEAD CORE: STIFF LEG DEADLIFT 3 5
Will Marshall Profile: Posts: n/a

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01-27-2006, 08:31 PM	#1
Christopher C Brophy Departed Profile: Join Date: Jan 1970 Posts: 63	I really love doing the clean and Jerk exercise...My goal is to reach 225 bu t10/11/66..I turn 40 then...I weigh 150lbs...what would be a good workout program to reach this number? Crossfit alone or something in addition to it? Alos, I really want to get into the beat shape of my life by then and am willing to put in the time...any hard rountines I can incorporate into the wods? Any help is greatly appreciated Chris

01-27-2006, 10:05 PM	#2
Don Stevenson Affiliate Profile: Join Date: Jan 2005 Location: Sydney NSW Posts: 1,038	If you are going to work on a 1.5 x BW clean and jerk then you'll need specific practice as well as the WOD. I'd suggest that 3-4 days a week you practice O lifting plus assistance exercises such as front squat, clean pulls, push press etc for 30 minutes before you do the WOD as posted. Even better woul dbe to find a coach and have them work on your technique and training plan.

01-27-2006, 10:55 PM	#3
Veronica Carpenter Affiliate Profile: Join Date: Feb 2005 Location: Oroville CA Posts: 2,709	Christopher, How do you define "the best shape of your life"? If you seriously want your CJ numbers to go up, you gotta focus on that. Like Don said C&J, clean pulls, back and front squats, push jerks and rack jerks. Each session should take a good 45minutes. Then if you think you must - do the WOD. An important thing to take into account is that at 40 you need more recovery time between training sessions, especially if you're pushing yourself the max, whether it's metcon or strength. Best thing to do would be to find a coach. Good luck!

01-28-2006, 03:15 PM	#4
Christopher C Brophy Departed Profile: Join Date: Jan 1970 Posts: 63	Don & Veronica: I appreciate the help...until I can find a coach can you recommend a sample workout rountine for the week incorporating those type of exercises I need to be doing? It would be appreciated Chris

01-28-2006, 04:45 PM	#5
Jerry Hill Affiliate Profile: Join Date: Jan 2005 Location: Alexandria VA Posts: 649	Christopher, Crossfit plus the Rutherford Max effort. Get the Performance journal that highlights this workout. Coach Rut would be a good person to ask for a possible rotation of ME lifts. A good start would be some type of pull, sq, pull, press, pull, sq... This would lean heavy toward the pull side. What is your current max? Jerry

01-28-2006, 06:13 PM	#6
Veronica Carpenter Affiliate Profile: Join Date: Feb 2005 Location: Oroville CA Posts: 2,709	Christopher, Check with this club: UNF Weightlifting Club University of North Florida, Jacksonville, FL Jesse Reynolds 386 212 9112 Joe Hanson 904 403 3215 good luck

01-29-2006, 06:20 PM	#7
Christopher C Brophy Departed Profile: Join Date: Jan 1970 Posts: 63	Jerry: I have not really tried but I suspect 145lbs...I weigh 150...a long way to go for 225... Veronica...Thank you for the contacts...are they experienced with the olympic lifting? Thnaks, Chris

01-29-2006, 06:22 PM	#8
Christopher C Brophy Departed Profile: Join Date: Jan 1970 Posts: 63	Also, what does ME and metcon mean...Rutherford max effort? I will do a search but is this a book or something here on Crossfit? Thanks

01-30-2006, 09:45 AM	#10
Christopher C Brophy Departed Profile: Join Date: Jan 1970 Posts: 63	Will: Thank you...a couple of questions since I am new to the oly lifts...the verbage you are using is new to me...Lift 3 POS snatch 5 3..I guess the 5 3 means 5 sets of 3 reps... POS snatch? overhead sn push press? pull snatch pull? pos clean? I am new to this so I apologize, as I am sure these are basic terms, for the questions... Thanks again chris