Wednesday, September 16

announcements

• Ben needs to move his Wed/Thur 7:30 AM classes to 7 AM this week. Meg will coach Fri 730am. This week’s 730AM schedule:

  • Wed: 7:00 (Ben, 30 min earlier than usual)

  • Thur: 7:00 (Ben, 30 min earlier than usual)

  • Fri: 7:30 (Meg)

rx

Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks (95/135 lb)
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.

Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk

Score: Load

intermediate

Part A:
On a 15:00 clock:
10 shuttle runs
15 clean and jerks (65/95 lb)
10 shuttle runs
12 clean and jerks
10 shuttle runs
9 clean and jerks
10 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.

Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk

Score: Load

beginner

Part A:
On a 15:00 clock:
7 shuttle runs
15 clean and jerks (35/45 lb)
7 shuttle runs
12 clean and jerks
7 shuttle runs
9 clean and jerks
7 shuttle runs
9 clean and jerks
– 1 shuttle run is 25 ft down and back.

Part B:
At 15:00, on a 3:00 clock:
Build to a 1-rep-max clean and jerk

Score: Load

Intended Stimulus

• Two-part effort; complete Part 1 quickly for as much rest as possible before starting Part 2.

• Heavy-breathing barbell conditioning workout.

• Part A in 8:00-15:00.

• 3:00 to build to a 1-rep-max clean and jerk.

Videos

• Clean and Jerk

• Clean and Jerk: Faults and Fixes

Skill Work

Rest, stretch, recover.