WOD: 3-29-13

Skill:  Toes to Bar / Power Clean and Jerk

WOD L1:  7 min AMRAP of:

3 Clean and Jerk (105/75)
6 Sit Ups
6 Clean and Jerk (105/75)
12 Sit Ups
9 Clean and Jerk (105/75)
18 Sit Ups

Continue this patter until time expires.

WOD L2:  13.4:  7 min AMRAP of:

3 Clean and Jerk (135/95)
3 Toes to Bar
6 Clean and Jerk (135/95)
6 Toes to Bar
9 Clean and Jerk (135/95)
9 Toes to Bar

Continue this patter until time expires.

==

7 minutes…

7 minutes to push.  7 minutes to push yourself.  7 minutes to push yourself beyond your limits.  7 minutes to push yourself beyond your limits and your comfort.  7 minutes to push your limits beyond your limits and your comfort to prove something.  7 minutes to push your limits beyond your limits and your comfort to prove something can be done.  7 minutes to push your limits beyond your limits and your comfort to prove something can be done that you thought was once impossible.

7 minutes,

CG

==

Tips and tricks…

  • Keep your footwork to an absolute minimum in the Power Clean and Jerk.  What this means is that if your feet do a lot of moving when you recover for the Clean and for the Jerk, then you are going to spend a lot of time and energy stabilizing.
  • If you can link the Power Clean and Jerk together without having to dip twice you will save tons of time.
  • Keep a consistent rhythm in Toes to Bar and drop off before you gas out.  Treat them like Push Ups.
  • Singles on the Toes to Bar is infinitely better than watching the bar while you rest or worst yet resting while swinging around.
  • Open up each set with more than one rep.  Having to do singles on the set of 12 is going to make this a lot longer
  • BREATHE.  BREATHE.  BREATHE.  You are going to hold your breath for multiple reps in order to insure that you are “set” for the lift.  If you forget to breath you are going to run out of air by the set of 9s

 

Share this post

Share on facebook
Share on google
Share on twitter
Share on linkedin
Share on pinterest
Share on print
Share on email

Search

Recent Blog

Scroll to Top