Tuesday, November 20, 2012

Clean & Jerk


Super Youth

(A) Back Squat & Strict Press-Find a New 1RM

(B) Game Time

Beginner/Intermediate

(A)  Warm Up Technique Clean & Jerk (Not Maximal)

(B) In teams of 2 4 Rnds 3 HPC @ 80% of above's best lift, 6 Box Jumps 24/20, 12 T2B, 1/2 Gasser
3 Hang Squat Cleans  

Advanced

(A) 15min to build to a HEAVY Clean & Jerk (Not Maximal)

(B) Individually 5 Rnds (Total Time) 3 HPC @ 90% of ABOVE'S BEST LIFT, 6 Box Jumps 30/24, 12 T2B, 1/2 Gasser 3 Hang Squat Cleans (Same Load as ABOVE) Recover 1:1 

Focus- (A) Work at whatever ability level your at (Don't miss anything because of load being too heavy) (B) Focus on consistent rounds. Your rounds should not blow out more then 30secs.
Posted by at

7 comments:

  1. BrowneyNovember 20, 2012 at 9:39 PM

    CJ's 49,60,83,96 missed 101kgs (x2)
    WOD @ 86kgs. 3:10, 2:17, 2:14, 2:20, 2:53.
    Missed the first couple of Hangs in RND 1, but the remainder all reps unbroken.
    Gotta love the friendly banta ATM.

    ReplyDelete
  2. BrettNovember 20, 2012 at 9:57 PM

    CJ's only worked up to 73kg's.. Not my favourite movement as im not even close to getting it into the rack position..

    WOD at 65kg's 2.28,2.04,2.03,2.28,2.03.. Good wod with a few movements but still a lot of work to be done at a fast pace..

    Yes there is a lot of banter going on.. Most of it coming from BROWNY!!!!!

    ReplyDelete
  3. MelNovember 20, 2012 at 10:29 PM

    Ok so I'm doing this update on my phone due to the 12pm cutoff for blogging without getting burpie penalties lol

    Strength worked up to 52 kg

    Wod - I absolutely loved these types of wods
    R1 2.21
    R2 2.18
    R3 2.00
    R4 2.20
    R5 245 (lost my hook grip and bar went flying across the room which cost me time and nearly knocked jody out )

    Loving the banter boys!!!!

    ReplyDelete
  4. Luke MNovember 20, 2012 at 10:30 PM

    (A) NEW CJ PB :) 95kg
    (B) Started WOD using 85kg, learnt a lesson tonight. Definately need to do some warm up lifts before starting. Missed first couple of lifts then dropped weight to 80kg. 3:30, 2:30, 2:45, 2:40, 2:34

    ReplyDelete
  5. Luke MNovember 20, 2012 at 10:31 PM

    PS whats all this banter people are talking about? I havnt noticed?

    ReplyDelete
  6. TasNovember 20, 2012 at 11:19 PM

    (A) worked up to 65 C&J ..the clean felt fine but was struggling on the jerk.. Shucks!
    (B) HPC & HSC @58 .. Couldn't believe how heavy it felt! Lol
    R1 3.33, R2 3.10, R3 3.15, R4 3.28, R5 3.08

    Completely out of a holiday mode now !!!!

    ReplyDelete
  7. Dave GNovember 21, 2012 at 8:48 AM

    PT Session

    A) Worked High Hang Cleans + Split Jerks
    Max Clean 75kg, Max Clean + Jerk 65kg

    B) WOD @ 73kg
    Rnd 1 3:00
    Rnd 2 3:04
    Rnd 3 2:58
    Rnd 4 2:56
    Rnd 5 2:54

    Improvement required in TTB

    ReplyDelete

Subscribe to: Post Comments (Atom)