Video reference to the title and entertainment:

In todays adventure, we will be working on cleans and working on getting that proper dip for the Jerks (Split & Power/push). Part one will help you learn how to pull your self under the bar, to learn how to squat clean. Part 2 will be learning how to use the hips to propel the bar up with the right load scheme. Part three is putting it all together! We won’t be working up to a max but will be working to about 85% of our max which should make for some good times!

Then a little ab work and for extra credit, some negatives pull ups and ring rows to help get those back muscles workin’!

*sets x reps*
1.) Tall Clean
2×5 Medium weight

2.) 2 Jerk dips + 1 Split Jerk
Medium weight
2 x (2+1)

3.) Clean and Jerk
70% x 3
75% x 3
80% x 3
85% x 3

3 Rounds
30 Abmat sit ups
1 Max plank Hold
Rest 1 Min

Extra Credit:
Elevated (feet on a box) Strict Ring Rows (be controlled)
6×5 Or 3×10 “(Rest about 1  min between sets
6×5 or 3×10 Negative pull ups

3 Responses to Is that JASON KALIPA?
  1. Chris Spealer
    June 3, 2012 | 12:37 AM

    Is that Jason Kalipa!?! oooh, no it’s not… :(

  2. Mar Mar
    June 3, 2012 | 8:15 AM

    This is my dog..his name is Jason…KA-LI-PAAAAA

  3. Kyle
    June 3, 2012 | 8:50 AM


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