Short late night workout after a visit to the nice South African steak restaurant.
32 kg OA Jerk:
5L/5R
10L/10R
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Girevoy Sport info: methodology of training and sharing my own modest experience and observations.
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2 comments:
A word please Eugene, regarding your choice of exercise for the day. IMHO the OAC&J may be be gold standard for the over 40 trainee. The kind of "if you were on a desert island with one ........."
It is a relatively total body workout & it is not as technically or mechanically as demanding as the two handed version. I guess you could also include that it requires half the equipment. It also meets J.V. Askem's dictum for good lifting - "stand on your own feet and lift something over your head". Many of us have back problems, history of surgeries, etc. that preclude or limit development of an adequate rack for two bells. One is not a problem for most.
One of my favorite routines is a 15 minute EDT type program of OAC&J. You can even set the bad boy down now and then. It's great strength day fare as you use a heavier bell then usual. And, it's great fun to see the PR #'s increase as the time between "sets" decreases. My best is 200 reps in 15 minutes with a 32kg. That's counting each clean and jerk separately so I guess it's really only 100 :). They could be done in strict EDT fashion (a set of cleans followed by a set of jerks) or more GS by just doing however many target reps you have in mind of c&j before changing arms. There's a lot of latitude in how you challenge yourself including time of rest intervals (if any), number or reps with each arm, etc.
Enjoying the blog as always.
David
David, you are right. OAJs are easier yet efficient enough to get the whole body involved, especially with 32 kg which for me is heavy. It is definitely easier for the back and technically less compl;icated that two bell stuff. At least the rack is much easier to maintain.
Thanks for the comments.
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