WOD: Wednesday 221019

Grace? I’ve heard of her. I think she owes me like 20 bucks.

• Daily Focus

Today the focus is on the clean and jerk. Both with the 1RM clean and jerk as well as barbell conditioning with Grace. This workout is a good one to bring around at least once a year to test where we are at with basic barbell cycling and test ourselves. The goal should be to finish as close to 3 mins as possible. This means that for those who can hit the workout comfortably under 3 mins we should increase weight and for those that will take longer than 5 mins we should consider reducing the loads to create a more appropriate workout.

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• Points of Performance, Coaching Cues, & Scaling Modifications

Clean & Jerks: Set-up with eyes forward, pulling body to the bar. Brace and breath before pulling smooth off the floor and then fast through the hips. Catch with fast elbows and a quality front rack position with the barbell firmly across the shoulders. Adjust hands, settle and breath, before tightening down and working for a good dip drive and punch into the split jerk. Recover front foot back, then back foot front.

–Scale: We would like athletes to hit good positions and work on the technique with the barbell here. For new athletes, pulling off the floor from the get-go is not the ideal place to start. Let’s move to a complex here of hang power clean + front squat + jerk. Keep loads light and go for the same rep scheme as the athletes doing the full clean and jerk. This will give some more time to practice the movement.

Plyometrics:

Seated High Box Jump, pick height : 8x3

Weightlifting:

Every 2 mins for 16 mins.

1 Clean & Jerk, pick load

Start at 60% 1RM and increase to a max.

MetCon: "Grace"

For time: 30 Clean & Jerks, 135/95 lbs

Time domain: 2-5 mins

Time cap: 7 mins

Accessories:

4 rounds of:

10 L/10 R Single Arm Dumbbell Z Press, pick load

10 L/10 R Side Lying Lateral Powell Raises, pick load

Max effort L-Sit