STRENGTH

Men's Health (UK) - - Agenda -

Set a timer and per­form these as a lad­der: do nine cleans and one jerk, then af­ter 90sec, do eight cleans, two jerks. Stop when you hit one clean and nine jerks

1/ POWER CLEAN 9, 8, 7 REPS DOWN TO 1

With feet hip-width, hands slightly wider, hook-grip the bar ( A) and drive up. As it clears your hips, snap them ex­plo­sively and dip to catch the weight ( B). Stand tall, then lower.

2/ SPLIT JERK 1, 2, 3 REPS UP TO 9

From a rack po­si­tion ( A), dip slightly and ex­plo­sively push the bar­bell up while split­ting your legs to land in a high lunge, arms straight ( B). Step your legs back in, and lower the bar.

TRAIN­ING WITH MATHEWS HAS PROVED AN ED­U­CA­TION

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