Clean and Jerk
85-95% x 1 x 3-5
The pull from the floor should be purposeful and balanced, with your weight balanced over mid foot. Same for the dip/drive on the Jerk, don’t let your dip pull you forward. Aim to make 3-5 reps between 85-95%. This is not necessarily a testing day, but if you’re making all your reps and feeling good, then go for it. If not, then get a few heavy reps in and live to clean and jerk another day.
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Exposure 8 of 8
5 Rounds for Time:
Rest 1 Minutes between rounds. Score total time.
Be mindful to move through full range of motion and with virtuosity on these simple gymnastics movements. Make your last rep of each movement mirror the first. Scale Push-Ups to knees and Pull-Ups to bands or Ring Rows as needed.
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Next Level Weightlifting Club at CFSBK
Next Level Weightlifting Club offers Olympic lifting (the Snatch and the Clean and Jerk) with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week’s programming which they can either do during the training session or on their own times during Open Gym hours. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach. Prerequisites: NONE
Pricing View Calendar
Days & Times
While there are universal weekly workouts, they can and likely will change from person to person depending on each individual’s needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
About the Coach: Frank Murray has competed in weightlifting for many years. During that time, he has medaled at five separate National Championships, most recently a Silver at last year’s Nationals. His all-time best lifts in competition include a 151kg (333lb) Snatch and a 182kg (400lb) Clean and Jerk at a body weight under 200lbs. He has worked with many athletes, from multiple CrossFits, including: CF Garden City, CF Queens, CF Great Neck, CF 516, CF King of Island Park, RADD CF, CF Greenpoint, CF Manhasset, CF L.I.C, among others. Coached by Arthur Drechsler, former world record holder, chairman of the board of USAWeightlifting, and author of The Weightlifting Encyclopedia, Frank has learned from the many years of experience that Artie has had over his coaching career.
Frank is a USAW Level II Advanced Sports Performance Coach and has a B.A. in Physical Education.
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