Wednesday’s WOD 10/10/12
Clean and Jerk
3 Reps on the minute
3 Clean and Jerk 185/135 OR 6 Clean and Jerk 135/95
15 Hand Release Push-Ups
For today’s buy in we are going to perform the clean and jerk for speed strength. Just like last week we are going to perform the Clean and Jerk (power). Feel free to power jerk or split jerk the load. For all 3 reps, be sure to keep your hands on the bar. Even with your hands on the bar, you will reset your back and your feet before each rep. Pick a load that is challenging, but is manageable throughout the 8 minutes. I want these reps to be a quick as possible, but I also want to see a proper power clean with feet landing in the landing position, and resetting the feet and landing appropriately for the landing position of the jerk. This drill will help prepare us for Grace and a 1 rep max clean and jerk which we will perform next week.
For the workout we are going to perform a 5 round triplet. For this workout you can choose to to either go heavy or go light. If you choose to go heavy perform 3 reps. If you choose to go light (lighter…) perform 6 reps. These loads are scaleable. Think of the loads listed as the prescription, so choose a load that is relatively light or heavy for what you can handle. For the push-ups we are going to perform “hand release” push-ups. These push-ups are performed by releasing your hands at the bottom of the push-up. The beauty of these push-ups is it takes away most of the elastic energy from the push-up. This requires more force on the concentric action than just rebounding. These push-ups are deceivingly tough.
For the cash-out we are going to focus on regaining our shoulder mobility after the jerks and push-ups today. We’ll grab a pvc pipe and lacrosse ball and go to work.