Monday, February 3, 2014

A. Advanced: I expect clean and perfect reps. No sloppy back on the pull and no arched back on the jerk. If your coach doesn't feel you are ready to do advanced, just accept it and work on technique and strength. 
AMRAP Clean and Jerk in 90 sec 95/145 lbs
Rest 3 minutes
repeat

Rest 10 minutes.

B. 3 Rounds for Time: NO DROPPING EMPTY BARBELLS!!!
thrusters x 20 35/45 lbs
kipping chest to bar pull ups x 20
burpees x15

A. INTERMEDIATE/BEGINNER:
 This is you if you have trouble keeping your back tight and shoulders open.

This is also you if you were planning on doing PART A at 75/115 lbs or less.

This is also you if are very new to the clean and jerk.  

7-10 reps of very Pretty Clean and Jerks  (No Clock). Intermediate folks, try and go a bit heavier than the numbers I gave in the above scenario, but ONLY if your form is solid.

Rest 3 minutes.

Repeat

B. INTERMEDIATE:
  The weight on the thrusters is very light so should be a quick and unbroken pace for the first round. If you can't imagine doing 1 round unbroken, reduce the reps.  You can also do chin over bar instead.  You may use a band if you have a 30 sec eccentric on your chin up.  IF you are doing the OPEN now is a good time to reduce the band size.  Yes, it will be more difficult, but it will help get you to an unassisted kipping chin up/pull up.

B. BEGINNERS
3 Rounds. No Clock, simply move through the movements with a focus on form.  Rest as needed. 
thrusters x 10
30 sec eccentric chin up with a 10 sec hold at the top.  Or, if this is too tough, 5 ring rows @ 31x1
burpees x 5-10