The Grit Complex: 2 Cleans + 1 Jerk
There are lifts that get you strong, and there are lifts that improve your technique, but every now and then you come across a lift that builds something a little… more.
This lift is one of the toughest lifts out there, and the better you get, the harder it becomes.
This lift is the 2 Cleans + 1 Jerk complex, or as I call it, the Grit Complex.
What Is The Grit Complex?
The grit complex is one of my favorite clean and jerk complexes to build an absolute monster of a lifter. The most missed lift in weightlifting competitions is the jerk, for two primary reasons:
The jerk is incredibly complex
The fatigue from the clean only adds to the challenge of the jerk
This complex targets the second point above. By forcing you to do not one but two cleans before the jerk, you will generate a ton of fatigue before attempting the jerk. You’ll need to manage your intensity, control your breathing, and maintain your focus, all while bringing enough ferocity to get through the first two cleans and ensure you are fast enough under the bar to complete the jerk.
Check out the demo video here!
How to Perform
This one is simple, rather than doing one clean followed by the jerk, you’ll do two cleans. Make sure to stay on the bar between cleans. Many people will do a clean, walk around, tighten up the plates (they purposefully didn’t put clips on to allow for built-in rest, you cowards), and then go for the second one. I want you to perform your second clean as close to after the first clean as possible without rushing or allowing your technique to degrade.
The big key is staying in the fight before the jerk. You must mentally re-gather yourself and bring as much intensity to the jerk as you had before your first clean. This is the only way you’ll have a shot at making the jerk.
One of the biggest benefits of this complex is you will likely not get enough drive due to the fatigue, so if you tend to be slow under the bar, this complex will MAKE you faster, or you will not complete the lift.
Implementation
This complex is best used as a main variation that you wish to push for either volume, max weight, or both. I frequently use this complex in my programs in the four-week block before peaking for a competition. If you can get good at this complex for four weeks, when you transition to heavy clean and jerk singles they will feel like nothing comparatively.
If I program this complex, I often program this twice a week. Early in the week, I will program a volume day, having lifters perform 3-5 sets of the complex between 70-85%. Later in the week, on the second day, I’ll have lifters work up to a heavy top set for the complex, and aim to increase the top set by a few kilos every week for the four-week block.
It is not uncommon for beginner to immediate lifters to eventually work up to tying or beating their previous max clean and jerk in this complex, and when someone does, it is a good sign that it is time to re-test your maxes.
Hopefully, this helped! Feel free to give this a try and tag me in your video @bigbendstrength! If you ever need a free form check on your videos, you’re always welcome to join my free discord here and drop your video in the #form-checks channel.
By the way, I’ve got a free beginner weightlifting guide and a 6-week program! If you’re new to the olympic lifts, then check it out here!
And if you’re looking for a weightlifting program designed to help you set PRs, improve your technique, and get strong af, then check out a FREE WEEK TRIAL of my 3 & 5-Day OlyStrong Team at the link below!