Time for some fall cleaning…
A. Tall clean work – Spend some time working on your receiving position and dropping fast under the bar. Use some weight if possible.
B. Clean and jerk – 5×1 at no more than 80% of your 1 RM. Work on speed and technique.
C. Clean pulls – 3×2. These should be heavy.
D. Push press – 3×3.
B. 40lbs for the clean and jerk
C. 60lbs for the clean pulls
D. 45lbs for the push press.
Enjoyed working on the cleans today. Still have to work on being explosive!! Looking forward to some spring cleaning now!!
wow melanie!!! awesome work!!
Thank you!
B.60#
C.90#
D.62.5#
Fun WOD!
Came in a Colin asked about my Flight Simulator time…it’s been a while so I thought this would be a good warm-up instead of rowing. Completed in 8:16, think I could go sub 8 next time I try this.
A) 115# a little slow dropping but it’s been a long three weeks at my regular job
B) worked at 145. Hips are tight ( been sitting too much as part of my regular job) so back leg kept trying to externally rotate
C) 200# from a set-up at the hang position. Needs work
D) 145# some funny stuff going on with my ankle…thanks for filming Colin. Time to go back to wearing my Vibrams for a while.