21-Day Clean And Jerk Challenge

Welcome To The 21-Day Clean And Jerk Challenge

The clean and jerk is an awesome combination to increase cardiovascular endurance but also to work on muscular endurance and mental toughness. If you thought that the kettlebell swing was the best exercise for cardio, think again.

 

 

As always, anyone can do this challenge. The goal is to set a time that you will complete unbroken on the 21st day of the challenge, for example:

  • Double kettlebell clean and jerk
    • 5 minutes
    • 10 minutes
    • 15 minutes
  • Single kettlebell clean and jerk
    • 5 minutes
    • 10 minutes
    • 15 minutes
    • 30 minutes
    • 60 minutes

With the single kettlebell, you can switch at will, but you can make things tougher and decide that you do 5 minutes with only one switch, meaning you would need to complete two and half minutes on each arm.

With double or single-arm you can choose to work with any weight. You should pick a weight, that you know that if you push yourself and train for the next 21 days you will make it.

 

Start in your time but make sure to .come and join us in one of our groups to post your participation and progress:

Post your videos or motivation each day and tag #cavemantraining #cleanandjerkchallenge
Include your reps and weight in your post if applicable. 

 

We have designed a progressional and challenging program for you to follow. Remember, the challenge is to complete each day of work and to reach your goal of unbroken time. Unbroken means to not put the weights down. With a double kettlebell, you can rest overhead or in racking. With a single kettlebell, you can also switch arms.

 

Don’t be fooled! You might think this challenge is easy, but it’s not. Completing 10 minutes of clean and jerk (also known as Long cycle) is just as much a mental battle as it is a physical battle. We promise that you will start to love this combination, and who knows, it might even open up a whole new world of kettlebell sport to you.

 

The kettlebell jerk is an advanced movement and the alternative is a push press, an exercise anyone can do.

 

What will you get from this challenge?

  • Grip strength
  • Fat loss
  • Increased cardiovascular endurance
  • Learning how to pace
  • Increased muscular endurance
  • Mental Toughness
  • Discipline
  • Learn how to leave your ego at the door
  • Improved technique

 

Here is the 21-day program.

You will need to decide what time you’re going for and write this down. Using 10 minutes (time) double bell as an example, but you need to use the time you are going to complete.

Taking the first day below as an example:

  • Time (10 minutes) divided by 4 equals 2 and a ½ minutes.
  • Complete 2 sets of 2 and a ½ minutes.

So, the work on the first day would be to complete two times 2 and a ½ minute sets of double-arm clean. Pick the right weight and you can do it, unbroken!

Taking the third day below as an example:

  • Time (10 minutes) divided by 4 equals 2 and a ½ minutes.
  • Complete 4 sets of 2 and a ½ minutes.

So, the work on the third day would be to complete four times 2 and a ½ minute sets of double-arm clean and jerk. Pick the right weight and you can do it, unbroken.

 

MAKE SURE TO RECORD YOUR WEIGHT AND REPS FOR EACH DAY.

WEEK 1

Day 1
Exercise: Cleans
Divide time by: 4
Sets: 2
The maximum rest is 2 minutes.

 

Day 2
Exercise: Jerks or push presses
Divide time by: 4
Sets: 2
The maximum rest is 2 minutes.

 

Day 3
Exercise: Clean and jerks or clean and push presses
Divide time by: 4
Sets: 3
The maximum rest is 2 minutes.

 

Day 4
Exercise: Cleans
Divide time by: 4
Sets: 2
Goal: Do more reps than on day 1
The maximum rest is 90 seconds.

 

Day 5
Exercise: Jerks or push presses
Divide time by: 4
Sets: 2
Goal: Do more reps than on day 2
The maximum rest is 90 seconds.

 

Day 6
Exercise: Clean and jerks or clean and push presses
Divide time by: 4
Sets: 3
Goal: Do more reps than on day 3
The maximum rest is 90 seconds.

 

Day 7
USE A LIGHTER WEIGHT
Exercise: Speed cleans
Divide time by: 4
Sets: 1
The maximum rest is 90 seconds.

 

Exercise: Speed jerk or push press
Divide time by: 4
Sets: 1
The maximum rest is 90 seconds.

 

Exercise: Speed clean and jerk or push press
Divide time by: 4
Sets: 1
The maximum rest is 90 seconds.

 

 

WEEK 2

Day 8
Exercise: Cleans
Divide time by: 3
Sets: 2
Maximum rest is 1 minute between sets

 

Day 9
Exercise: Jerks or push presses
Divide time by: 3
Sets: 2
Maximum rest is 1 minute between sets

 

Day 10
Exercise: Clean and jerks or clean and push presses
Divide time by: 3
Sets: 2
Maximum rest is 1 minute between sets

 

Day 11
Exercise: Cleans
Divide time by: 3
Sets: 2
The maximum rest is 45 seconds
Goal: Do more reps than on day 8

 

Day 12
Exercise: Jerks or push presses
Divide time by: 3
Sets: 2
The maximum rest is 45 seconds.
Goal: Do more reps than on day 9

 

Day 13
Exercise: Clean and jerks or clean and push presses
Divide time by: 3
Sets: 2
The maximum rest is 45 seconds.
Goal: Do more reps than on day 10

 

Day 14
USE A LIGHTER WEIGHT
Exercise: Speed cleans
Divide time by: 4
Sets: 1
The maximum rest is 60 seconds.
Goal: Do more reps than on day 7

 

Exercise: Speed jerk or push press
Divide time by: 4
Sets: 1
The maximum rest is 60 seconds.
Goal: Do more reps than on day 7

 

Exercise: Speed clean and jerk or push press
Divide time by: 4
Sets: 1
The maximum rest is 60 seconds.
Goal: Do more reps than on day 7

 

WEEK 3

Day 15
Exercise: Cleans
Divide time by: 2
Sets: 2
The maximum rest is 3 minutes.

 

Day 16
Exercise: Jerks or push presses
Divide time by: 2
Sets: 2
The maximum rest is 3 minutes.

 

Day 17
Exercise: Clean and jerks or clean and push presses
Divide time by: 2
Sets: 2
The maximum rest is 3 minutes.

 

Day 18
DELOAD (use a light weight)
Exercise: Cleans
Divide time by: 4
Sets: 3
The maximum rest is 3 minutes.

 

Day 19
DELOAD (use a light weight)
Exercise: Jerks or push presses
Divide time by: 4
Sets: 3
The maximum rest is 3 minutes.

 

Day 20
DELOAD (use a light weight)
Exercise: Clean and jerks or clean and push presses
Divide time by: 4
Sets: 3
The maximum rest is 3 minutes.

 

Day 21
REACH YOUR GOAL
Exercise: Clean and jerk or clean and push press
Sets: 1

 

Technique

Two super important things for this challenge, to make sure you don’t rip/blister your hands, are the free PDFs Master Kettlebell Grips and Master Kettlebell Racking. For the grips, you want to look at hook grip into racking or loose grip, and if you’re using two kettlebells then you want to look at the racking safety grip. Racking is going to be super important for resting but also for transferring power in your jerks. This is all free information you can download, but I highly recommend enrolling in the online course Kettlebell Sport For Beginners which dives deep into the clean and jerk and how to stay safe.

 

Regressions/Alternatives

As mentioned, anyone can do this, and anyone can stay safe as long as you listen to your body and the instructions provided.

  • Pick the right weight
  • Leave your ego at the door
  • Use push press instead of jerk
  • Learn how to pendulum swing

 

Protect the lower back by staying in extension longer.

 

Protect your hands by learning how to transition from loose into hook grip.

 

When doing sets of cleans and jerk/push press, reduce the number of cleans, i.e. do 3 jerks and 1 clean, or some other ratio of 4 to 1, etc. The reason to reduce the number of cleans is to protect the hands and focus more on technique for each rep.

Post in the group and ask other group members for feedback, include specific areas you’re having trouble with, etc.

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