Hey kids! Remember weightlifting? It’s an Olympic Sport? Lift a heavy barbell? Put it over your head? Ringing any bells?
With the Open and the current power lifting cycle, not to mention my recent infatuation with dumbbells, we haven’t spent a ton of dedicated time on the Snatch and Clean and Jerk. That will change in the coming weeks and months.
I “borrowed” Thursday’s workout from Doug Chapman at HyperFit USA. It’s a barbell-centric workout. Treat this as a complex – without dropping the bar, perform a Deadlift, a Power Clean, a Squat Clean and a Front Squat. That’s 4 distinct movements. Originally, it had a Jerk instead of a Power Clean, but with all the pushing in the last couple of days I made an adjustment.
Make every attempt to do this unbroken. That means the Deadlift should be done with a Clean grip and not dropped. Hang onto the bar, even of it’s easier not to. This type of workout develops stamina, positioning and toughness. If you need to take a and extra couple of seconds to get ready for the complex, do it.
What weight do you use? It’s up to you. It should be heavy – I am loosely recommending 185/115. The target is 20 rounds – 1 a minute. If you can go faster, do so. We will do this again. If you can get 20 rounds, add 10# the next time you do this. If you get 30 or more, you should jump 20# the next time.
Coach Chris was excited to have Gloria hit Wednesday night’s WOD RX. Great job Glo and Coach!
Workout of the Day
1 Power Clean
1 Squat Clean
1 Front Squat
Recommended Weight – 185/115