Time to work off all that Holiday feasting. To help kick things off, Tuesday night got things off to a good “clean” start:
8 x 3 Power Cleans + 2 Jerks
The goal was to go up in weight from set-to-set without dropping the bar betweem the jerks (if possible). This is a tough set-up; the power cleans, especially at heavy weight, really necessitate a lot of hip explosion and shoulder shrug, which in turn strips power from the body prior to the jerks and requires a lot of effort for the jerks.
After everyone’s CNS had been thoroughly taxed, class closed out with a short met-con to see how heavy all those cookies had really left you:
7min AMRAP: 7 burpees, 14 swings (w/ KB or DB), & 21 sit-ups.
Sorry for the lack of pictures – blame it on the post-holiday sugar crash. I’ll be sure to make up for it on Thursday, but until then, let’s get some discussion going: weight on the C&J’s, reps on the met-con, and, most importantly, who got a shake-weight for X-mas???
AND REMEMBER: we will be operating on a normal schedule through the New Year’s wekeend; 6:30 on Thursday, and 9AM-Elements and 10AM on Sunday.
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…please tell me that’s not you Chris
Way to ruin the surprise!!
Actually, I’m sure the driving-cap-replaced-salty is a giveaway…
My sets were 60kg, 65kg, 70kg, 75kg, 80kg, 85kg, 85kg(f). After failing on the seventh set, I opted out of an eighth.
Two weeks ago, my one-rep max on clean & jerk was 85kg (I’ve since hit 90kg). But, on this night, I was able to hit it for three power cleans and two jerks! That’s a huge improvement for me and very exciting.
The METCON might have been my favorite one that we’ve ever done. As I’ve said many times, I love workouts where weight is not the limiting factor. I went light enough on the swings (20kg) so that I was able to race through the entire workout with having to take any breaks. I completed 4 rounds plus 4 burpees. I was very happy with that effort.
I thoroughly enjoyed my week off. But, I’m glad to be back and am looking forward to the challenge of conditioning my body over the next four weeks before the SuperFit Games in Charlottesville.
My sets were as follows: 75lbs, 85lbs, 95lbs, 95lbs, 105lbs, 105lbs, 115lbs, 115lbs. I was trying to focus on moving the whole body on the first pull not hips first then body. The weight was fairly easy for the jerks but tougher for the cleans.
Its been a while since we have seen any KB swings in metcons and I felt it in my workout. I used the 20kg KB which was not a problem but I started to have some difficulty holding on to it in the end (got a bit slippery). I finished 3 rounds + burpees and swings. I would like to start swinging the 1.5 pood KB so I can get use to it.
My traps are incredibly tender today. Early in the day I kept thinking “why did the cleans make my traps this tender. They usually are sore but not this much.” then I remmebered the swings as well.
3.5 rounds from NYC. Looking forward to getting back on Sunday.
awesome work Oren – ay to push it even when out of town for the holidays! Were you able to wrangle any family/friends into doing the workout with you, or did they make you do it solo?