Main WOD
Clean and Jerk 1-1-1-1-1
Skill/Accessory work
3 x 10 (not for time):
Chest To Bar Pull-ups
Ring Dips
Post loads to comments and whiteboard.
Optional METCON
"Death by Clean and Jerk"
With a continuously running clock, perform:
1 Clean & Jerk (135/95) in the first 1 min
2 Clean & Jerks (135/95) in the second 1 min
3 Clean & Jerks (135/95) in the third 1 min
...
Continue for as long as you are able (10:00 cap)
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD. Compare C&J to 08.05.13. Today is a focused Strength day. This is the MAIN WOD, not optional strength like you saw last week. If you only do one WOD, take your time and do a thorough warm-up, like the Burgener warm-up in the video below, then build up weight progressively for your Clean and Jerks. Goal is to go heavy across all 5 singles. Ideally, if you are comfortable with your 1RM, you would do at least the last 2 at 85-90%. If you do not have a 1RM, then if you feel good, today is a day to establish that 1RM. Or just do heavy C&J where you feel comfortable.
Execution suggestion - Not everyone needs a bar for the Main WOD, group up with 4-5 people and progress together. Even if people have differing abilities, the group can stack and re-stack weights quickly keeping everyone moving while still getting plenty of rest between attempts.
Optional Metabolic Conditioning (METCON). This is a progressive EMOM (every minute on the minute). You do 1 C&J the first minute, rest until the next. Do 2 C&J the second minute, rest, 3 C&J the third minute, rest...UTC for 10 minutes or until you can no longer complete the number for that minute. Most people will find themselves unable to complete more than 7-8 C&J inside a minute. If that happens just rest for the remainder of the minute, then practice 3-4 every minute until the 10 minutes elapses. Yes, the video shows a former CF Games champion going to 14, however for us mere mortals 10 minutes is more than enough strain on the system.
Accessory work/Skill practice. We have bar muscle-ups later this week. The intent on the Accessory work is to practice getting the big kip to get your chest to the bar, and dip deep enough to touch biceps to the rings -- not the volume of pull-ups and dips. In other words, if you do not have CTB, then practice with a trainer until you work that kip to gain height, not just rep out pull-ups. If you cannot stabilize in the bottom of the ring dip, work with a trainer to gain stability at the bottom.
Training Videos.
- Burgener Warm-up - perfect workout-specific warmup for any bar work, and a great way to practice components of the snatch any day.
- Clean and Jerk in Slo-Mo - kick-ass video of Chad Vaughn helps to see the full extension on the clean.
- Death by C&J - Love this video...