Coach Jordan getting after some high speed clean and jerks in Whitney’s class.
Mobility: Hip Mobility.
Skill Practice Warm Up: None.
Workout: Front Squat
5 x 3 (5 sets of 3 reps “across,” the same weight for all sets)
Super Set: Half kneeling single arm shoulder press
6 x 3 (6 sets of 3 reps “across,” the same weight for all sets)
Metabolic Conditioning Workout: “Hard Top” – For time.
15 clean and jerks (Advanced: 155lbs, Intermediate*: 105lbs, Novice: 65lbs)
800m run (Novice: 400m)
*Women’s “As Prescribed” weights and reps (Rx)
Scaling Guide: 3:30 – 7 min. Scale up to 185/135 for an extra challenge.
Coaching Tips: Break the clean and jerks up into as few sets as possible. Start steady, then speed up as you come to the last few reps. Use push jerks if possible. If you are unsure of the weight, do singles and then give yourself 3 minutes to complete the 15 reps. If it doesn’t look like you’ll be able to finish, drop the weight, or just take off on the run at the 3 min mark.
Compare To: 2012 – 12 – 07
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