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WORKOUT OF THE DAY

101129 Monday: Positional Cleans and a Jerk

By jerry21 comments

101129 Monday

1) 10min: 3 high hang Clean, jerk the 3rd rep. Use this time to understand the high hang position and use your speed! Knees forward, GO!

2) 10min: 2 above knee hang clean, jerk the 2nd rep. Use this time to understand the above knee hang position and how to transfer to the high hang!

3) 10min: Clean & Jerk x 1. Drill: proper set-up, how to keep your shoulders forward of the bar as you pull past your knees and move to the mid-thigh, then high hang, then JUMP!

This is a Quicktime video that allows frame-by-frame viewing!

Alternate WOD: 400run, 20 box jump, 20 Jumping Slamball, 20 Situps. 3, 4, or 5 rounds.

Comments

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21 Comments to "101129 Monday: Positional Cleans and a Jerk"

  • Gar Whaley says:

    November 29, 2010 at 8:03 am - Reply

    Present
    200# ?
    Loop w/ MPH

  • Dayna Lewnes Blumel says:

    November 29, 2010 at 8:11 am - Reply

    Birthday workout! Weight vest -ALT-HTFU 5 ROUNDS!! First time for me! 34:20

  • Hazen Marshall says:

    November 29, 2010 at 8:42 am - Reply

    Alt alt WOD – 5 rounds – 400m run, 25 back extensions, 25 slamball – 27:45ish

  • Koz says:

    November 29, 2010 at 8:47 am - Reply

    185# (PR on the Jerk). After Party: “The Koz” roughly 32:00.

  • Jeremy Moss says:

    November 29, 2010 at 9:21 am - Reply

    Warm up: 850m row

    WOD: 200 (215f on Jerk)

    After Party: 1500m row

  • Mike Hart says:

    November 29, 2010 at 10:38 am - Reply

    -Pre-class WU-500m row, rolled out
    -WOD 215#, PR by 10 lbs, pressed out but I’ll take it. I liked the positional C&J progression, created some muscle memory and a controlled warm up.
    -Gar Loop
    -Stretched out

  • Melissa Lopes says:

    November 29, 2010 at 12:04 pm - Reply

    145 clean & jerk (PR), 150 clean (PR)

  • Jason Brown says:

    November 29, 2010 at 1:16 pm - Reply

    Clean and jerk x1 top load: 215 (20lb PR!). The progression work over the last couple of weeks REALLY helped. Pumped!

    Afterparty: 5 rounds – 12 ring push ups and 30 sec hollow back holds. OUCH

  • Mark Davis says:

    November 29, 2010 at 2:23 pm - Reply

    195#. I feel sickly and weak. But only 6 off my PR. So not bad.

  • Chad Norman says:

    November 29, 2010 at 3:22 pm - Reply

    #195 clean only (PR)

  • Sean Mulcahy says:

    November 29, 2010 at 3:51 pm - Reply

    235
    Missed the jerk at 245 (current PR)

  • Jason Windsor says:

    November 29, 2010 at 4:56 pm - Reply

    Progressed up to Clean and jerk x1 with top load of 180#.

    After party: only 2 rounds (12 ring push ups and 30 sec hollow back holds) until hitting my time limit to leave, shower, and make it to work on time… :-)

  • Kevin Hare says:

    November 29, 2010 at 7:19 pm - Reply

    240 (PR)
    270 Clean (PR)

    Tabata Row After Party: 99 (range 99 – 108)

  • Laurie Wasko says:

    November 29, 2010 at 7:25 pm - Reply

    140 C&J (PR)
    150 Clean (PR)

    Tabata Row After Party: 86 (range 86-90), I think

  • victoria wynn says:

    November 29, 2010 at 7:36 pm - Reply

    100 Squat Clean (PR)
    95 Clean and Jerk

  • Jessica Gunder says:

    November 29, 2010 at 8:40 pm - Reply

    Alternate WOD: 28:52
    5 rounds with GHD situps

  • Vinnie Freda says:

    November 29, 2010 at 8:41 pm - Reply

    Alt. WOD

    32:10

  • Kara Cunningham says:

    November 30, 2010 at 7:25 am - Reply

    85#

  • Adrienne Hoar says:

    November 30, 2010 at 3:50 pm - Reply

    115 Clean & Jerk
    130 Clean (10lb PR!)

  • steven.reiss says:

    November 30, 2010 at 4:15 pm - Reply

    Clean and Jerk: 160

    Afterparty: 5 rounds – 12 ring push ups and 30 sec hollow back holds…last 2.5 rounds of push ups were traditional, non-ring

  • tjw5@lehigh.edu says:

    December 5, 2010 at 2:19 pm - Reply

    165 Clean & Jerk (PR)

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