Improve your Clean & Jerk with Our Free Training Program

Welcome to your ultimate destination for a free training program tailored to help you master the fundamentals of fitness.

Whether you’re looking to build raw strength, refine your weightlifting technique, or conquer advanced gymnastics skills, we’ve got you covered.

The focus area of the below programs are Clean & Jerk. Choose a training program designed to elevate your performance and help you achieve your goals.

Why Focus on the Clean & Jerk?

The Clean & Jerk is the ultimate test of power, speed, and precision in weightlifting.

This program provides a step-by-step progression to refine every aspect of the movement, from your clean pull to the perfect jerk lockout.

With targeted accessory work, strength training, and conditioning, this free Clean & Jerk training program ensures you’ll improve not only in this lift but across all areas of fitness.

Program 1: Clean & JERK, Deadlift, Rope Climb

Find the Right Free Weightlifting Program

Take your Clean & Jerk to the next level with this comprehensive free Clean & Jerk training program.

Designed to refine your technique, enhance power, and build strength, this program is ideal for athletes who want to dominate this iconic Olympic lift.

Why Choose This Program?

Clean & Jerk-Centric Focus: Dedicated progressions to improve your technique, strength, and confidence in the lift.

Comprehensive Development: Includes snatch, squats, deadlifts, and rope climbs to support your Clean & Jerk.

Structured Progressions: A clear week-by-week plan to track your progress and achieve results.

Completely Free: Professional programming at no cost, helping you reach your goals without breaking the bank

Balancing Clean & Jerk progressions with supporting exercises, strength training, and conditioning, this program will elevate your performance across all areas of fitness.

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Man who is following the free clean and jerk training program and performing the clean and jerk

Are you ready to perfect your lifts and unleash your power?

Program Breakdown

This free training program is divided into four dynamic sessions per week, each focused on improving your Clean & Jerk while building strength, endurance, and skill.

Session 1: Clean & Jerk Progressions

Clean & Jerk (Build Up): Master the movement with progressive weekly goals:
- Week 1-2: Clean & Jerk complexes to refine your technique and flow.
- Week 3: Build to a heavy double, focusing on power and control.
- Week 4: Max out with a heavy single to test your strength and confidence.
Rope Climb: Develop grip strength, coordination, and endurance:
- Week 5: 2-minute AMRAP to push your limits.
WOD: High-intensity workout integrating barbell and functional movements.
Accessory/Pump Work: Targeted exercises to strengthen muscles critical for the Clean & Jerk.

Session 2: Snatch & Squat Strength

Snatch: Build explosive power and refine your precision with snatch drills and progressions.
Squat: Develop foundational leg strength to support your Olympic lifts.
WOD: A functional workout to challenge your stamina and integrate barbell movements.

Session 3: Deadlift & Pull

Deadlift (Build Up): Build a stronger pull to support your Clean & Jerk and snatch:
- Week 1: 5x5 for strength and volume.
- Week 2: Heavy sets of 4 reps to build intensity.
- Week 3: 6x3 for power and control.
- Week 4: Heavy doubles to test max strength.
Pull Accessory Work: Strengthen your back and grip for better barbell control.
WOD: An intense conditioning workout to improve your work capacity.

Session 4: TeamWOD

Team Workout (30-60 min): Partner up for a long, challenging workout designed to test endurance, teamwork, and mental grit. These sessions are fun, motivating, and a perfect way to round out the week.

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