WORKOUT OF THE DAY
Every 2 Minutes, For 12 Minutes:
2 Cleans
AMRAP 15 Minutes:
10/8 Bike Calories
6 Push Jerk (165/108)
2 Wall Walks
…rest 30 seconds after each movement…
You’ll notice that later in the week we have a similar sequence for the snatch with some slight variation. Also note that today is not set up to be a max out effort. You may go as heavy as you desire, but the importance should be placed on quality of consecutive reps. Your main goal should be to make each rep look the exact same from start to finish no matter how tired you are. You can do a single working weight the entire time which depending on load would greatly challenge you early on, or build for the 6 intervals. Bodyweight percentage is a great target to use, probably going no heavier than 1.25x BW. With the OLY lifts we want to maximize tension throughout the trunk of our body and use this as leverage against the heavy weight of the barbell. The greater the tension the better result we have with our ability to hold a strong position and ultimately execute a successful lift. What we’ve been drilling is maintaining a constant back angle while the barbell travels between the floor to above the knee, at which point we begin to bring the torso upright and open up the hips by shifting the knees (referred to as scooping) forward so when the bar is approaching the hip we can use a loaded leg position to essentially jump the bar through the pull. Legs are way stronger than your arms.
The theme of this workout is that there is a lot of push/press. But, the bike and jerks can incorporate a lot of leg if done properly and efficiently. For the bike to be efficient set up the height of your seat so that you can maximize the downward drive on the pedals with your quads, and the seat far enough back so that you can slightly lean forward and lightly push on the arm bars at the shoulder. Never pull the handles, it’s inefficient and kills the arms. For the jerk to be efficient we need a rapid hip drive and an explosive punch under the bar. This prescribed loading is manageable, but a lot of times a weight like this is really meant to keep you aware and focused on what you are doing. The wall walks are lower in skill for a gymnastic movement, but still very challenging. Similar to the bike, we want shimmy at the shoulder keeping the arms as close to extension as possible. This creates better support and stability.
WOD AT HOME
Time Trial:
400 M Run
5 Rounds For Time:
17 KB Swings
20 Box Jumps
23 Up and Down Planks