Aug 15, 2016

Tuesday 16.08.16

Warm-up:
Row 500m


- Spiderman Walks 50ft
- 10 single leg hip bridge (each leg)
- 10 goblet squats
- 10 med ball cleans
- 10 push ups

- Empty bar/PVC C &J work X 5 mins

WOD:
- Clean and Jerk: 5 x 2+1

With this scheme you do five repetitions of two cleans with a jerk on the second clean. Your choice as to split or power jerk.

- Clean Pull 3 x 3
- Back Squat 5-5-5

A clean pull is the first and second pull of the clean, where the lifter ends in an explosive triple extension (ankles, knees, and hips) with a full shrug, arms straight. Clean pulls are typically heavy, done with 90-110% of the lifter’s 1 rep max. Straps are typically used so as not to make grip a limiting factor. I recommend that if you haven’t been doing cleans regularly you use around 80% of your 1 RM and work on speed and technique.

Cool Down:

- Bar hang – accumulate 1 min
- Foam roller – thoracic and posterior chain focus

*** Bring your swim suit and goggles for tomorrow!***

Post loads and results to www.ironmajorcrossfit.com.

Coach's Notes. Normal start times of 0530, 0630 and 1600. Warm up prior and be ready to 3, 2, 1...Go!

6 comments:

AARON DEVAN said...

C&J - 225
Clean Pull - 245
Back Squat - 285

All RX

Angela Edwards said...

Great class! Lesson- Move head away from bar during the Jerk

monroe said...

C&J 115lb 10 x 2(+1)
CP 165 3x3
HBBS 135lb 3 x 5

Really good work by everyone today, saw some clear improvement in form.

Sara Cheatham said...

Angela learns the hard way! :( Sorry lady!!!

C&J 40, 50, 55, 60, 70
LBBS 50, 55, 65

I had progress in clean work today, but there's still room for improvement. Thanks to Dewayne, Becca, & Will for the coaching tips & cues!

Dwayne Beasley said...

C&J 95 95 115 115 115
Clean Pull 155
Back Squat 185

Matt Slyder said...

75# 135# 185#