Adopt-A-Child for Christmas…3 more shopping days! Please have gifts dropped off to the gym by Thursday, December 10th.
Power Clean & Jerk
Find a heavy single for the day in 15 mins.
This is intended to provide you with a good primer before heading into the workout and should give you some guidance on what is going to be an appropriate loading for the day. For the power clean, focus on consistent foot position when receiving the bar. This same concept should be applied to the workout. Avoid any failed lifts and focus on consistency with movement even as the weight gets heavier.
Then-
AMRAP 7 mins:
3 Clean & Jerks, 225/155 lbs
21 Air Squats
42 Double Unders
Goal: 3-5 rounds
We have a quick 7 minute AMRAP to close things out for today. Those who have been around a while know that these short workouts can be sneaky! The weight on the clean and jerk should be something you are cycling in singles but keeps you continually working. It’s only 7 minutes so we don’t want you spending a ton of time here. A weight that is heavy and challenging but allows you to stay moving will be key. For the air squat focus on keeping legit reps by squatting to depth and standing up all the way out of the squat. Double unders should be smooth and quick. For those who don’t have double unders today would be a good day to stick with single unders given the time domain of this workout.
Midline
For quality:
Double Kettlebell Front Rack Carry, pick load, 150 ft
Hollow Hold, 40 secs
10 L/10 R Lateral Ball Throws, pick load
Double Kettlebell Front Rack Carry, pick load, 100 ft
Hollow Hold, 30 secs
10 L/10 R Lateral Ball Throws, pick load
Double Kettlebell Front Rack Carry, pick load, 50 ft
Hollow Hold, 20 secs
10 L/10 R Lateral Ball Throws, pick load
Carries and static work to finish things off. You choose the loading on the front rack carry. They should be challenging but unbroken. Focus on keeping a quality hollow hold by keeping your lower back pressed into the ground and keeping your upper back off the ground. Scale as needed to make this happen.
