1/3/2020: Measurable

Strength:

ON A 25:00 RUNNING CLOCK...

Build to 1RM Clean & Jerk

RECOMMENDED LOADING PLAN

0:00-5:00 - Light loading and continued warm-up

5:00-10:00 - Sets of 2 Reps (1-1) building up in load

10:00-15:00 - Approaching 90%, single reps only

15:00-25:00 - Attempts at 1RM, take rest b/t attempts C&J — If athlete can not receive in full squat, receive in the power position and take as low as can maintain proper mechanics. If the athlete can not go OH, have the athlete focus on the clean. If can’t pull from the ground, get the athletes working from the hang or from low blocks/stacked plates.

WOD:

3 ROUNDS FOR TIME

10 Power Clean (155/105)|(115/75)

10 Shoulder to Overhead

Workout - fast and heavy (well, moderate-heavy). Goal should be sub 4:00-5:00 for your fittest. Most athletes should be guided on loading/reps to finish in the ballpark of 7:00. We’ve allotted for 10:00 (buffer included) but not intended for athletes to be working that long.

SCALING REPS, LOADING, VOLUME... Workout — Loading should be scaled down to a weight manageable for 5+ reps when fresh. For athletes that want to go heavier but can’t handle the 10 reps...drop reps of each movement to 8,7, or 6 reps.

MOVEMENT ADJUSTMENTS... Workout — Power Clean can be adjusted to hang power or deadlift. For the S2O if can’t go, can sub a 30/24 box jump...reason = the jerk is a fast hip, explosive drive. In this workout shoulders will burn yes but the legs will also take a big hit. Box Jump is a nice sub — fast cycle and explosive hip.