Friday – August 11, 2017 – 170811
Skill Practice Warm Up: Spend 8 minutes working up to a challenging hang power clean (80-90%), or perform 5 reps on the minute for 5 minutes (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: NEW WORKOUT!
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’: none
“By the Numbers” Book References: Power Clean p. 368, Push Jerk p. 424, T2B p. 434, Muscle-up p. 478, Run p. 269