Warm-up Drills
I. Row 500m
II. 2 Rounds of
5 x Power Clean
5 x Press
10 x Reverse Lunges (in place, bw)
10 x Hollow Rocks
III. Mobility & Yoga Poses
Impact/Focus: Power Clean & Jerk
Warm-up sets and reps building to a starting weight of 50-60% by moving from an empty barbell through two light to moderate weight sets.
10 Rounds on the :90 seconds of
Power Clean & Jerk x 2-2-2, 1-1-1-1-1-1-1
(Climbing weight as able)
Notes:
- Begin weight @50% to 60% or heavier of a Power Clean or Full Clean 1rm.
- Emphasis today will be on barbell position from floor to full extension of the hips as well as efficiency and speed into the receiving position.
- Between the Clean and the Jerk athletes will be working on footwork and front rack priming reset (benefiting the mechanics of the Jerk movement).
- Mechanics of the Jerk are the true priority on the day as we work to transition recent gains in overhead strength to this movement.
Post scores to comments.
“White Onion”
AMRAP in 12:00 of
Row 500m
8 x Clean & Jerk (135/95lbs)
12 x Bar Facing Burpees
Notes:
- AMRAP is an acronym for the workout format defined by completing As Many Rounds/Reps as possible in a given time limit.
- Scale weight as needed to facilitate cycling the barbell today over a drop and reset approach to the WOD.
Post scores to comments.
Power Clean & Jerk: 150# (PR!)
White Onion: 2+4 Rx
*Day 250*
Power Clean & Jerk: 140#
White Onion: 2 + 120m rx
“Power Clean & Jerk”: 110#
“White Onion”: 2 + 160m 75#