“It doesn’t matter when we start. It doesn’t matter where we start. All that matters is that we start.”
Squat Clean & Jerk 7×1 at 80% 1RM
Today’s strength portion has a time component. Athletes will have 7min., performing a set every 1:00
Percentages should ideally range from 70-80% of squat clean max
For beginner to intermediate athletes, continue to set good technique…prioritizing mechanics over weight.
The goal isn’t to max out your lifts, just to get to something relatively heavy here within the allotted time
15-12-9 reps, for time of:
Burpee Box Jump, 24/20 in
Power Clean & Jerk, 135/95 lbs
WORKOUT BRIEF
DESCRIPTION
Today’s two part training day will focus on dialing in the power clean and jerk
This longer time frame leaves a lot of time for lighter technique work at the beginning
You can push jerk or split jerk, but we recommend the push jerk for simplicity
Record the heaviest weight successfully lifted here
Part 2 is a simple couplet that involves two large range of motion movements
Your score for this piece is the total time it takes to complete the 72 reps
We expect this descending rep scheme workout to take between 7-10 minutes to complete
POWER CLEAN AND JERKS
Pick a weight that you are capable of completing for 10+ reps unbroken when fresh
While we should be able to cycle reps at this weight, we’re likely going with singles throughout the workout
With 36 total reps, this is likely the same weight you would use for the benchmark workout “”Grace”” (30 Reps For Time)
BURPEE BOX JUMPS
Chest and thighs hit the floor in the bottom
Jump or step off the floor
Jump up to the box for “”RX””
Stand to full extension on top of the box
MODIFICATIONS
BURPEE BOX JUMPS
2x Burpees
Burpee Broad Jumps
POWER CLEAN AND JERKS
Equal Rep Double Dumbbell Power Clean and Jerks
2x Single Dumbbell Power Clean and Jerks
3x Slamballs
STRATEGY
GENERAL
Both of these movements have two parts to them
The burpee and the box jump
The clean and the jerk
With big ranges of motion, let’s treat each rep as a steady single
Find a rhythm that you see yourself being able to hold through the first two rounds of 15-12
Look to “”get your breath”” when standing tall on the box and between singles on the barbell
This should almost feel like you’re a robot programmed to move at one speed without slowing down
Approach these first two rounds at a pace that allows you to turn on the jets for the round of 9
Recent Comments