Wed Feb 24, 2021

wrist stretches
banded lat stretch
banded hamstring stretch

2 rounds: empty barbell
5 clean grip deadlifts
5 hang clean pulls (elbows up and out)
5 front squats
5 press and reach

In time remaining: build in weight, try to get to at least your second weight
2 power cleans
2 front squats
2 push jerks



2/24/2021 - Home Gym "Wisemen"

3 Rounds x AMRAP 3:

3 Double Dumbbell Power Cleans
3 Double Dumbbell Front Squats
3 Double Dumbbell Push Jerks

Rest 3 Minutes between rounds

Wise Men

Two parts to today on a running clock.  Part A runs from 00:00-15:00 and part B from 20:00-27:00


On the 0:00..."Wise Men"

AMRAP 3:

3 Power Cleans 

3 Front Squats

3 Push Jerks

Barbell - 135 / 95 lb


... Rest 3:00


AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell - 155 / 105 lb


Rest 3:00


AMRAP 3:

3 Power Cleans

3 Front Squats

3 Push Jerks

Barbell - 185 / 135 lb


Score is total reps


Stimulus

- Conditioning Category: Grind

- This is a repeat from 11/25/2020. 


Strategy

THE BIG TAKEAWAYS

1. Be smart about where we break.

2. Push for unbroken front squats and jerks.

3. This flow would look like:

- 1 Power Clean, drop the bar

- 1 Power Clean, drop the bar

- 1 Power Clean + 3 Unbroken FS + 3 Unbroken PJ

4. With purposeful breaks between the cleans, we have a chance to breathe.

5. As the weight gets heavier, another break after the 3rd and final front squat can be a smart move.


On the 20:00 clean and jerk complex

On the 20:00... Clean and Jerk Complex

7:00 to Build to a Heavy Complex:

1 Power Cleans

3 Front Squats

1 Split Jerk


Stimulus

- Also a repeat from November 25.

- A note here is that a PR here comes second to the stimulus.

- We understand that in competition, heavy tests can come following met-cons.

- This is a repeat effort, but that point is the take-home message. We are in training, *seeking out the post met-con heavy lift*.

- Whether we PR or not, let's stay focused on why we are doing this.