Clean and Jerk — Muscles Worked & RPE Load Guide
FR: Epaulé-Jeté · Fine 1.25–2.5 kg micro-loading
Clean and Jerk targets Full-Body Systemic Chain as primary movers (1.0× set credit). Descending or bell-shaped barbell lever.
Primary Movers (1.0×)
Full-Body Systemic Chain
Full 1.0 hard-set credit per set
Secondary Synergists (0.5×)
Minimal synergists
Fractional 0.5 set stimulus
Equipment & Pattern
Barbell
External / Standard Load
CSV Import Aliases
1
Strong, Hevy, Capua & Jefit
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Full-Body Systemic Chain | Primary (1.0× set) | 100% | Systemic / Mixed | - · Evidence |
Clean and Jerk Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Clean and Jerk using a worked 110.0 kg reference 1RM (Barbell) rounded to 2.5 kg barbell increments. Mechanics: Bilateral free-bar coordination; resistance curve: Descending or bell-shaped barbell lever.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (89%) | 0 kg (89%) | 0 kg (86%) | 0 kg (84%) | 0 kg (82%) |
| 5 reps | 0 kg (84%) | 0 kg (82%) | 0 kg (82%) | 0 kg (80%) | 0 kg (77%) |
| 8 reps | 0 kg (75%) | 0 kg (75%) | 0 kg (75%) | 0 kg (73%) | 0 kg (70%) |
| 10 reps | 0 kg (73%) | 0 kg (70%) | 0 kg (70%) | 0 kg (70%) | 0 kg (68%) |
| 12 reps | 0 kg (68%) | 0 kg (68%) | 0 kg (68%) | 0 kg (66%) | 0 kg (66%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Clean and Jerk volume and e1RM records on zero-login Wrapped CSV upload.
Clean and Jerk
Epaulé-Jeté
epaulé-jeté
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Young weightlifters' performance across time. | Byrd (2003) · Sports biomechanics | PubMed 14658250 ↗ |
| Cell-free plasma DNA as a novel marker of aseptic inflammation severity related to exercise overtraining. | Fatouros (2006) · Clinical chemistry | PubMed 16840584 ↗ |
| Design, synthesis, and evaluation of a biomimetic artificial photolyase model. | Wiest (2004) · The Journal of organic chemistry | PubMed 15549785 ↗ |