Monday, September 21

announcements

• We’ll keep the same 7:30am class schedule this week

  • Mon/Tue/Fri 7:30am

  • Wed/Thur 7:00am

rx

For time:
30 clean and jerks (95/135 lb)

Score: Total time

intermediate

For time:
30 clean and jerks (65/95 lb)

Score: Total time

beginner

For time:
30 clean and jerks (45/65 lb)

Score: Total time

Intended Stimulus

• 2:00-7:00.

• Moderate loading, low-volume, sprint workout.

• Demand on the posterior chain and lats through the pull.

• 5+ reps at a time.

• Compare to 260113.

Videos

• Power Clean and Push Jerk

• Slo-Mo Clean and Jerk

Skill Work

Pre-workout technique
5 sets for load and mechanics:
3 touch-and-go clean and jerks
– Increase load each set.
– Work on cycling.