October 25, 2021

Posted By: Christi

Every 2 mins for 12 mins, alternating between:
10 Clean & Jerks, 135/95 lbs
10 Clean & Jerks, 155/105 lbs
10 Clean & Jerks, 185/125 lbs
10 Clean & Jerks, 205/145 lbs
10 Clean & Jerks, 225/155 lbs
10 Clean & Jerks, 245/165 lbs

Starting the week off with our single modality workout! Today we will be working on the clean & jerk. This can be a power or squat clean and ultimately doing what is most efficient for you. Athletes will do 10 clean & jerks on the 2-minute increasing weight with every 2-minute interval. The loading on the bar should start with a light weight and build throughout so you end with your last interval at a heavy load. We want to avoid choosing too heavy of a load and being unable to get all 10 reps inside the 2-minute but we also want to avoid going to light and not feeling challenged by the end of the workout. Once the weight is heavier, consider taking one rep every :10-:08 seconds so you can easily complete the intended amount of work inside the minute.Taking time to set up, moving with intention, and keeping a smooth pace will be key!

Conditioning Work
On The Minute x 15 minutes:
:45 sec Row effort @ 70%

This is a 15-minute EMOM with a :45sec row on the minute at a 70% effort. You can use calories as a way to track your pace with each interval, focusing on consistency. You will row for :45seconds and then rest on the rower for :15seconds. This can easily be modified to a bike.

Post Work
10ea Thoracic Rotation w/ a :01sec pause with each rep
1min Underhand PVC Stretch