Warm up: Do each of the following 2x through
10 Bar overhead squats
10 Bar presses
10 Bar bent over row
10 kipping swings
Lift: Clean/Jerk Doubles (Power clean or full clean)
10 sets of 2 @ 80%, (2 mins rest in between)
If you are up for trying something new, try tall cleans. Tall cleans are where you deadlift the bar up, then instead of lowering it to hang position, you simply move under it while pulling upward. There is very little swing. Try with a lighter weight first, but many people can lift almost as much as they can power clean with this position.
METCON:
20, 16, 10 of:
-Pullups (assisted or kipping)
-Toes to bar
-Kettlebell snatch (or swing if you haven't learned snatch yet)...spit reps up half each arm
Cooldown/stretch:
-Miscellaneous stretching + quad rolling if you are sore from yesterday. Try stretching your shoulder with the band, the position looks like you're about to throw a pitch and stretches the shoulder and chest area good.
-JD
C&J w/95lb. Elbows hurt.
ReplyDeleteMetcon: blue band, knees up, 25# KB snatch
C&J w/ 185 lb, would've been happy stopping there! Metcon with kb swings in 10:30.
ReplyDeleteC&J
ReplyDelete165#
Dropped one clean in set 5 or 6, but made it up and got the rest. Felt a weird tightness in my right shoulder joint.
Metcon
53# KB swings
8:36
This one was a grip killer. I accidentally did swings instead of snatch in the first set and just stuck with it.
This was actually a very hard workout, ALMOST had to lay on the dog bed. We need to get our timing down on how long each exercise should take because we seem to be over/under shooting by a good bit.
C & J: Did 3 sets of 2 at 98lbs, then remembered that while 80% for my clean is 98lbs, 80% for my jerk is only 90lbs, which explained why the jerks were so hard, so then went down to 88lbs for 7 more sets of 2. This was a lot of sets -- took about 30min.
ReplyDeleteDid the metcon in 10:30 with 1/2 the Rx pull-ups (kipping), 1/2 the Rx toes to bar (also kipping) and all the Rx snatches with a 25lb dumbbell.