Monday – February 12, 2018 – 180212
Context: Practice – Using the hook grip to save grip strength
Dynamic Warm Up Option: 10 toy soldiers leg swings per leg, 10 squat jumps, 10 monkey swings or kip swings on the pull up bar, then 3 sets of 5: straight leg deadlifts, hang muscle clean, front squats, shoulder press
Skill Practice Warm Up: Spend 10 minutes working up to a challenging clean and jerk (80-90%) or perform 4 reps on the minute for 5 minutes (at 50-60%).
Super Set: none
Metabolic Conditioning: “Bright Moon”
4 rounds for time.
12 power clean and jerk (Health: 55lb / Athletic: 85lb* / Performance: 135lb)
12 toes-to-bar OR 4 bar muscle-ups
400m run OR 0.75 mile airdyne
*Women’s “Performance” weights and reps (Rx)
Scaling Guide: 16 – 22 minutes, about 4.5 min per round. Scale Up: 105/155lb bar.
Compare to: August 11, 2017
Coaching Tips: Be conservative on your first round with the pacing. Break up the clean and jerks, even if you don’t think you need to. Then you can go harder on the later rounds. If you are comfortable with the load, try and combine the catch of the power clean into the beginning of the jerk to move faster. If you opt to do bar muscle ups, don’t be afraid to drop back to toes to bar on the later rounds. Pace the run/airdyne so that you can go right into your next set of clean and jerks, but run hard on the last round!
Optional ‘Cash Out’ or Hypertrophy: none
“By the Numbers” Book References: Power Clean p. 368, Push Jerk p. 424, T2B p. 434, Muscle-up p. 478, Run p. 269