V – Protocol:
PoLos – DOUBLE Clean & Jerk

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Please use a pair of kettlebells that you can Clean & Jerk for 6-12 reps (a 6-12RM).

During Week 0 or before you do your first session, TEST your Rep Max with that pair. Record that number.

Every C+J session will be 30 minutes in length and will be done OTM.

**_In your first session you will perform ONE Clean + Jerk, every minute on the minute._**

**_10 seconds before every set, check your PDIs…_**

If your heart rate is **below** your Max Recovery Heart Rate (mRHR), perform another set.

If your heart rate is **above** your Max Recovery Heart Rate, STOP the session (record your time, and live to fight another day).

**How to Progress…**

There will come a time when you will be able to complete the full 30 minutes keeping yourself below your mRHR before every set and NOT hit any PDIs.

When you achieve that, perform TWO MORE 30 minute sessions **_(Clean + Jerk)_** to solidify your gains.

After you have completed the 3rd 30 minute session of **_“C+J”_**, add another Jerk – **_Clean, Jerk, Jerk_** or **_C+Jx2_** or **_C+J+J_**.

Repeat the process training **_Clean + (Jerk x 2)_**.

At whatever point in your session when you cannot complete C+Jx2 _(ie when your mRHR is not dropping below your threshold or you hit any other PDIs)_, finish the remainder of the 30 minute session going back to C+J _(ie drop the 2nd jerk and go back to C+J to finish off the remainder of the 30 minute session)_.

For example…

Let’s say after 7 sessions I can complete “C+J” in 30 minutes. Session 8 and session 9 I will complete 30 minutes of “C+J” to solidify my gains.

Then on Session 10, I will start C+J+J (Clean, Jerk, Jerk). My heart rate climbs above my mRHR after set 12 of C+J+J, so for sets 13-30 I will drop a jerk and continue with C+J only for the remainder of the 30 minutes.

In session 11, I start with C+J+J and complete 18 sets until my mRHR does not comply, so I will finish the remaining 12 sets with C+J completing my 30 minutes.

I will continue this pattern until I reach 30 minutes of C+J+J and then I will add another Clean (C+J x 2).


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