Mobility WOD-More Ideas on Improving Front Rack for Clean & Jerk
(A) 1 Power Clean + 2 Front Squat
Find Heavy Single in 5 working sets.
**Prep Athletes only do 3 working sets then perform
2 Position Clean (Floor + Mid Thigh) 2 sets x 2 reps 80% of above, then 1 set of 2 reps 85%
NOTE: FROM HERE ON WHEN REFERRING TO THE SNATCH OR THE CLEAN, I AM TALKING ABOUT THE FULL SQUAT VARIETY.
(B) For Time
10 Clean & Jerk 90/60kg or 85% 1rm
RECOVER 2min
MAX EFFORT 1/2 Gasser X 3 (Must Finish 10m past finish line & walk back to start then 3-2-1 GO) NO ROLLING STARTS!
RECOVER 2min
MAX HEIGHT Rope Ascent 3pumps - 5/3
10 Clean & Jerk 90/60 or 85% 1rm
PC&J: 80kgs
ReplyDeleteClean & Mid Thigh: 80kgs
C&J: 80kgs
Gassers as Rx'd
Rope Ascents: To around 18ft approx. All 5 were past the standard 15ft mark.
Finished off with 5 intervals and then 2kms on the rower
Worked up to 72kgs but only got one front squat out but was super happy with a new PB on my clean.. last successful 2rm front squat was 65 kgs.
ReplyDeleteClean and Jerks at 51kg's and got to the 15 foot mark in 3 pumps for the rope climbs which I was stoked about to!! Great morning.. love maondays!!
Got some really good pointers from Jody for my split jerks which im looking forward to working at :)
(A) 34kg
ReplyDelete(B) 22kg clean & jerks. Rope climbs attempts have improved as I can at least stand up which I havent done before. (Scaled)
Hard wod today. Felt discouraged but just will keep showing up to wods and pt sessions.
Don't sell yourself short Mel. You're doing great.
DeleteThanks Browney!!
DeleteClean to Front Squat - 90kgs. Still struggling with the hunge.
ReplyDeleteWOD 18mins at 75kg, with ropes between 15-18ft. Struggled big time on the last round of C&J.
Finished with MU practice trying to keep my false grip into the 2nd rep
Really enjoyed tonight's session.
ReplyDeleteEverything modified due to injury (no full squats, just power movements)
PC+HPC+SJ @ 40k, 42,5k, 43.5k
then
2 PC + mid thigh HPC @ 35k & 36k
WOD
16:46 (used 35k)
My rope climbs were much improved over last week. Prob a combination of not having given blood today and a floppier rope! I definitely don't recommend doing a condiitoning PT session after giving blood!
A) Power Clean and 2 front squats
ReplyDelete40kg / 50kg/ 55kg/ 60kg/65kg
B) 1st 10 squat clean and jerk 5:33
2nd 10 squat clean and jerk 5:57
51kg
Pleased with my rope climbs too :)
Did some work on the limiting factor of my jerk which is a rebend in the elbow. Chatted with Veronica last week about a plan and came up with this. Found the weight that i started to get a rebend at being 90kg. I did 10 lifts at 90kg and missed 1 through bending. Will aim for 95kg next time.
ReplyDeleteI lost my photo with times and stuff, can't log this one.
ReplyDelete(A) 41k then power clean hang clean 33k
ReplyDelete(B) 36k 17.32
Young Maddie was lifting some heavy stuff well done kiddo