3 Clean & jerk (155/115)
30 Double-unders
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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?