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Kettlebell Clean and Jerk and rowing

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conor78

conor78

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Came off site of passage 2 weeks ago. Ended on the 36kg but was hitting the wall after 2 reps and it was aggravating my elbow.
I've essentially been doing random workouts for weeks and enjoying it. One of the movements I've played around with is the Double C and J . I wanted double Clean and J programme and alternate with rowing or versa climber in the gym. Any decent ones that you can recommend??
 
@conor78 Programming depends on how you want to train your C&Js: Either heavy for reps or light for time. You could alternate heavy sets of double C&Js with double KB front squats and then finish the session with some time on the rower/versaclimber.

If you want to alternate C&Js with rower/versaclimber work, you could do sets of C&J with rower/versaclimber as 'active rest' between sets over a fixed time frame, like the ETK Program Minimum. That might be a tad brutal though; those machines are a little intense for 'active rest'.

What are you looking to achieve with your C&J training? Do you have a specific goal regarding your C&J weight/numbers or are you looking to maximise your overall strength and conditioning?
 
Conor, the Neupert RMBFB is a good one for the long cycle. Andrew Read has a couple of good ones too I believe. Andrew's has you doing c&j's and front squats in ladders.

Of course Pavel's ROTK, but it's done in blocks and not exclusively.
 
Thanks guys. Great suggestions. It's not a movement I've ever trained before in any depth. I did a bit of GS earlier in the year but that's it.
Was thinking of KB strong approach 10 sets of 6 and reduce rest. Need to start with 24kg as it's not a movement I've patterned.
Goals are really to learn the movement and keep conditioning at a good level for a 40 year old man with a busy job and 3 kids.
Cheers guys
 
John Grahill said:
Conor, the Neupert RMBFB is a good one for the long cycle. Andrew Read has a couple of good ones too I believe. Andrew's has you doing c&j's and front squats in ladders.

Of course Pavel's ROTK, but it's done in blocks and not exclusively.
Click to expand...
Cheers John hope all good with you
 
on free workout snack of Hec G
there is a 4-week programs of jerk. you might want to consider that. 3 days per week, 15 minutes each
 
Mark Limbaga said:
If you have kettlebell workout snacks 2.0 the beta version is there
Click to expand...
How do the Power ladders work. On week 2
Its says power ladders 4 and 6
Is this work up to 4 and then work up to 6 and repeat or straight sets of 4 and then sets of 6
Thanks
 
conor78 said:
How do the Power ladders work. On week 2
Its says power ladders 4 and 6
Is this work up to 4 and then work up to 6 and repeat or straight sets of 4 and then sets of 6
Thanks
Click to expand...

do 4 reps, rest as needed, do 6 reps
 
@conor78
Just finished this..
whatever press program you like it can be done something like this with active rest (rowing slowly @ 20-22 SPM) between press sets, in this example I did get-ups on the 10 min mark, then the push-ups at around 7.5 mins.
Works well for me, this strategy turned an off day for me into a good one..

LED-Strength-Mix
Rowing 11.7 mi total
32k 1+1 slow get-up x 5
Slow ring push-ups to failure x 4
11-15-18LED-Strength-Mix.png
 
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