Jun 9, 2013

Monday 06.10.13

5 rounds for time of:
3 Clean & jerk (155/115)
30 Double-unders

Post time to comments.

Coach's Notes. (standard times of 0545, 0630, and 0800)

C&J load should be somewhere around 75-85% of your C&J 1RM.  Let that be your guide if you need to scale.  Normal sub on the DU, use 3:1 singles if required.

(DU Challenge - Day +7).  Saturday and Sunday were days +5 and +6.  If you didn't get them in Friday, play catch-up today.  Remember, if you are following the letter of the law, DU's that are part of the normal IMCF workout DO NOT COUNT.

Training Videos.
  • "Oly Tips: Clean and Jerk" - Team USA video with Coach Jim Scmmitz.  Detailed slo-mo movement demo, followed by a series of progressions to work on your C&J ability.  
  • "Oly Analysis: Clean & Jerk" - in this HQ video, Chad Vaughn dissects his form using slo-mo video of a 315 pound C&J.  Lots of little things to pick up along the way and improve your understanding of the movement.
  • "Double Unders Explained" - with Spealler.  Short video with lots of tips.  Bottom line, the only way to get better is to do 'em....why aren't you doing the DU challenge?


scottnkelly9901 said...

IMCF Hohenfels:

10x5 @ 185lbs

WOD @ 8:10
scaled C&J to 145

DU challenge - 76 DUs broken only at 58. I could've/should've started over but time was a factor.

100x situps

Allan Jackman said...

Glad to be back at IMCF!
7:11 w/ 165lb C&J

Andy said...

7:28 Rx (155). DU got sloppy at the end. 31 UB DU and 2 x ME MU (8,7) afterward.

Damn, Allan. What'd you do over summer break? PED testing!

Ross said...

IMCF SD Set from lovely and chilly JBLM

3x C&J@185
30 DU
Time: 7:42

185 lbs broke me this morning had to start dropping bar between reps on third set. But I got through it. DU felt strong.

Jake78 said...

Continued the path to Strength today. I'll likely do this one tomorrow.

Back Squat
45x5; 135x5; 185x5; 225x3
45x5; 75x5
45x5; 135x5; 185;5; 275x3

I continue to have some a bit of Valgus knees on my back squat on the last few reps of my work sets. Getting better, but I have to continue to emphasize knees out and drive my hips up even as I'm coming down. I don't think I'm properly using the bounce on the bottom, as I'm too concerned about ensuring my depth is corrrect that I'm pausing at the bottom.

Press feels significantly better now that I've taken my grip in a little more. I used to just use the the thumb-length from the knurl technique, too big of an angle.

Deadlift no issue that I can tell.

monroe said...

5:33 with 135lb C&J. BW 180. Followed with some heavy KB work.

Jodie Kunkel said...

19:51. Really tried to focus on double unders. Had a good rhythm of 3 singles and a double, but no double double. Scaled the clean and jerks to 105lbs - shoulders weak on the jerk.

Noah said...

7:02, scaled to 135#. 155 was a little too close to my 1RM on the jerk so needed to shave a little off.