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Clean and Jerk

Metcon

Rack City

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Workout

Monday

“You can’t build on top of success you don’t acknowledge.” - Dallas Travers There’s a dark side to being so driven. We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we *were* psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves. It’s not wrong to be passionately driven. That’s not where the harm comes from. The harm comes when we don’t celebrate our victories. We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation that we build on. to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.

Skill/Strength

Clean and Jerk (No Score. Here for percentages)

Clean and Jerk

Metcon (Weight)

On the 1:30 x 7 Sets:
1 Power Clean
1 Front Squat
1 Push Jerk
1 Cluster

-Set 1: 50% of 1RM Clean and Jerk
-Set 2: 55% of 1RM Clean and Jerk
-Set 3: 60% of 1RM Clean and Jerk
-Set 4: 65% of 1RM Clean and Jerk
-Sets 5-7: 70% of 1RM Clean and Jerk

STIMULUS
-In this Clean and Jerk Complex, you'll work through the 4 listed movement and rest until the next round begins
-Rounds begin on the 0:00 - 1:30 - 3:00 - 4:30 - 6:00 - 7:30 - 9:00
-On the Squat Clean Thruster, do not re-bend the knees when pressing the bar overhead
-Try not to blend these movements together
-For Example: Stand all the way up on the power clean before front squatting and stand all the way up on the front squat before beginning the push jerk
-These percentages are based off your 1RM Clean and Jerk

Metcon

Rack City (Time)

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats

STIMULUS
-One time through for time in this barbell and air squat workout
-Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets
-Use the same load for each movement, choosing your weight off your limiting factor, which is likely the Push Jerk
-The barbell starts from the floor for all movements
-Expecting this workout to take between 5-10 minutes to complete
-Make sure to stand to full extension at the top of the air squats, with shoulders - hips - knees - and ankles all in one straight line

STRATEGY
-The small rep number and moderate weights on the barbell movements are right in that range of being able to push for unbroken sets
-Having the air squats after the barbell is also a good incentive to push for big sets
-Let's try to complete the 10 repetitions at each movement in as few sets as possible, as we'll always be able to move on the air squats
-While big sets on the barbell are the main priority, our second focus is air squat speed
-If you know you're going to need a little more time to "recover" for the barbell, slow down the cycle time of your air squats
-If you're confident in completing 10 reps unbroken, let's try to add some speed to the air squats and get to the barbell faster
-No matter what the approach is, try to make your last 50 air squats your fastest set, as there is nothing to follow

Want to see some of these movements in action? Check out our .