Bodyshop: the one-exercise workout

Men's Fitness, March, 1999 by Dan Wagman

11. Once you lock your arms out, lower the bar to your chest and then to the ground. Repeat.

The workout

Your training for the clean and jerk will be divided into two weekly sessions. Leave at least two days between sessions; during that time, you can rest, or you can train other muscle groups. You're also welcome to do other exercises on your clean-and-jerk days, but be sure to follow these exercises in the prescribed order.

Weeks one end three

Exercise           Sets     Reps

Day A

Deadlift             3      6-8
Power shrug          3      6-8
Hang clean           3      6-8

Day B

Hang pull            3      6-8
Push press           3      6-8

Weeks two end four

Exercise           Sets     Reps

Day A

Deadlift             3      6-8
Hang clean           3      6-8

Day B

Power shrug          3      6-8
Hang pull            3      6-8
Push press           3      6-8

Week five

Exercise           Sets     Reps

Day A

Deadlift             2      6-8
Hang pull            2      6-8
Power clean          4      6-8

Day B

Power clean          2      6-8
Push press           2      6-8
Clean and jerk       4      6-8