Workout of the Day 6/6/2013

Weightlifting

Clean and Jerk Heavy Single

90% x 2 x 2

Conditioning

5 Sets:

5 Power Clean and Push Press; use 75% of your clean and jerk from today

Run 400m

Rest 2:00

Extra Work

Weighted Step-ups 3 x 5 on 24″; alternate legs, either hold a pair of dumbbells at the side or a loaded bar on your back

Barbell Rollout 3 x 10

Post your loads and times to comments.

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3 responses to “Workout of the Day 6/6/2013

  • Aaron Gaily

    C & J: 215. Made the clean easy at 225, but was lame with the jerk.

    WOD: 18:39 with 155lb for power clean/press

  • Alex

    Weightlifting: Jerk from high boxes to 205, 90% = 2×2@185 lbs. In between sets did clean deadlifts at the same weight with a 2 second pause at the second position.
    WOD: 19:45–Used 55 lb dumbells and was on the erg, pace between 1:40 and 1:45 for the 400m.
    Extra: 3×5 stepups first set with 70 lb dumbells, almost crashed through the top of the box with a combined weight well over 400 lbs. Switched to 55’s for the last 2 sets. Also 3×10 rollouts, plus mobility work.

    Special thank you to Jacob for giving me excellent alternatives to cleans, which I cannot do with the bone spur in my shoulder! Cris, thank you for walking me through those new movements.

    Aaron and Kieth-way to go at it! Kendra, excellent work on the Airdyne!

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