Workout of the Day
A.
Take 10 minutes to practice Jerk Footwork and Jerk Technique Drills
B.
Every two minutes, for 20 minutes (10 sets) of:
Clean & Jerk x 1.1
(rest 10 seconds between singles)
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+
C.
CrossFit Games Open Event 11.3
Complete as many reps as possible in 5 minutes of:
Squat Clean & Jerk (165/110 lbs)
A. Check.
B. C&J 1.1: 135-155-165-175-185-190-195-200-205-210(1+C)
C. Shoulders needed a break…
3 RFT
10 DL (275)
50 Double unders
4:51, DU fell apart last 2 rds.
Check baby, check baby…Awesome!
More DL today! The perils of straying from the program…
A. Done
B. 125/135/145/155/160/165/170×1/175×0/175×0/175×2
Back got absolutely smoked halfway through, and my mechanics were rusty as hell to begin with.
C. 17 reps rx, missed a couple jerks
Great job, Aaron. Which part of the mechanics feel the rustiest?
Feet are way too narrow in the split, drive under the bar isn’t as fast as it needs to be. Mainly due to the fact that I haven’t practiced C&J in a while
B. 75, 85, 115, 125 (failed – started rolling left hamstring between sets), 115, 115, 115, 115, 115, 115
C. 85lbs x 15reps
Form feels good – going to keep focusing on that and the weight should come in time.
Exactly! Form & technique first! Great job, Drew.
A. Worked on front rack and driving my head through. Still not driving myself under the bar enough……
B. Worked up to 265, jerk is really shaky after 235 so I did press quite a bit after that.
C. Rx 21 reps.
Have you tried Tall Jerks or Jerk Balance? You can use them as a warm-up to get yourself into the practice of driving the front foot forward and yourself under the bar. Instead of thinking “drive your head through” try punching the bar behind your ears.
Active recovery day:
8×1:00 on and :30 off on the rower.
Did some stretching/mobility and worked on the Clean and jerk technique and footwork.
I finally started getting the hang of it. Practiced with Bar only.
Nice! What aspect/technique did you focus on?
I worked on my footwork during the Jerk. Greg helped me with my form because I could get it without being unbalanced. I straddled the bar and practiced the jerk without a bar. It really helped and I was finally able to perform it with a bar and being balanced. I hope that makes sense.
B. 145, 160, 170, 185, 195, 210, 210, 220, 220, 225
C. 23 reps, legs are hurting after that one.
Legs! Great job, Nick!
A. Complete
B. 135,150,165,180,195,210,210,220,220,225
C. 12 reps, Hams and glutes felt like they were going to explode so I did power C & J.
Explode!
A. Done
B. 135, 155, 165, 175, 190, 205, 205, 215x1xF, 205, 210
C. 19 reps Rx. Exposed a weakness!!
Now attack it!
Active recovery day: 8×1:00 on and :30 off on the rower. Did some stretching/ shoulder mobility work. EMOM for 10 mins: alternative clean and jerk x 5 and overhead squat x 5 with just the bar. I feel better today than I do after a normal rest day. With the damper/drag I tested it out and found that at normal effort @ 5 on the damper I stay in the 125-140 range. Would this be the optimal place for me? I would say I’m more slow twitch than fast twitch although I’d like more explosiveness with softball season right around… Read more »
You’re a twitch all right….
It seems like that would be a good rower setting for workouts but rowing at a fast twitch damper setting won’t make you more fast twitch. Things that will help those muscle fibers are explosive movements like heavy strength training, speed training (so yes, row sprints), plyometric training and Olympic lifting, etc. Does that make sense? The reason you set the damper where you do is to compliment your abilities/fiber type so as you start lean more toward the fast twitch end of the spectrum then you might find you need to adjust your damper setting to make your rowing… Read more »
B
80#, 85#, 95#, 100#, 110#, 115#, 115#, 120#, 120#, 135#
Chased every set with 5 CTB pullups (odd sets), 10 pushups (even)
C.
95# and could not count reps because of the severe lack of oxygen getting to my brain.
Ha! I hate when that happens!
Active recovery day:
8×1:00 on and :30 off on the rower. Did some stretching/mobility and worked on the C+J technique and footwork.
Did an EMOM 5: 3 squat clean and jerks @ 65lb and 10 weighted sit-ups.
Feeling good. Ready to finish out the week.
Get ready!
for B, is it one set in every two minutes ? (i.e. first two minutes only one single with 60%, second two minutes one single with 65%…)
for C, with what weight % is it performed?
Not sure what happened there on the original post – a few of the key elements of the workout were missing when published. It has been fixed.
I still couldn’t understand B. Is it like as i said? What is 1.1?
Every 2 minutes you complete 2 singles (1.1) with 10 seconds rest between singles.
Thank you Greg!
Thanks, Greg! The idea is that with the 10 second rest in between the two reps, you are able to do closer to your 1RM for 2 because you are dropping the bar and resetting between the reps instead of cycling them.