1. 2 position cleans+1 jerk: 1 st rep is from the floor this wk and 2nd rep is from the mid thigh hang (launch) work up to 70% x1+1+1 x 2 sets. 75% x1+1+1 x 3 sets. rest 90 sec between sets. make sure you are hitting the same mid thigh position from the floor. critical!!! after the hang clean do a split jerk.
2.positional clean pulls: set up with bar, lift bar 2 ” off ground, then at middle of knee, then 2-3″ above the knees, then to the down position, then stand. hold each position 2-3 sec. feel the squeeze and feel the hamstrings activate. on the way down retrace your positions and holding them for 2-3 sec. use 80%x1, 85%x1x2
3. rack jerk behind neck: i love this exercise for confidence. work on footwork. one does not have to worry about face. concentrate on straight dip and straight drive. work up to a heavy single in no more than 6 reps.
4. 100 sit ups