Public Whiteboard

Components

Power Clean and Push Jerk

Well Rounded

Settings

Workout

9/16/2022

“There will never be a better you, than you.” There is a lot to be said about authenticity. The first definition inside Merriam-Webster reads, “worthy of acceptance or belief.” If there’s one sure way to find failure in something, it’s through not being ourselves. It just doesn’t pan out in the long run. While we always remain a student, the harm lies when we blur the lines between emulating the traits of our mentors… with trying to actually be them. Our mentors do not wish for us to follow in their footsteps. Our mentors wish for us to go further. To blaze the path further than before. We have incredible leaders to guide us. But it is now on us to push even further. And there’s no one suited better for that, than you.

Power Clean and Push Jerk (Weight)

Power Clean + Push Jerk

5 Sets of 1 Power Clean + 3 Push Jerks @ 65-70% of 1RM Clean & Jerk (65-70, Clean & Jerk, 1)

Rest As Needed Between Sets.

- Focus on dipping with the hips back and knees out on each push jerk as well as bracing the midline throughout.

- Score: Enter heaviest set.

Prep
- Perform 2-3 warmup sets to 65%

Well Rounded (Time)

"Well Rounded"

https://ctstorageprod.blob.core.windows.net/videos-coaching/breath-recovery-running.mp4

8 Rounds For Time:
3 Clean and Jerks
200 Meter Run
1 Round of "Cindy"

BB-105/55, Rx: 115/75, Rx+: 135/95

1 Round of "Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats

- Conditioning Category: Threshold

- Clean & Jerks: Loading should not exceed 75% of your 1RM clean & jerk. Reps should be completed in 30s or less each round.

- Run: Should be completed in 1:15 or less each round.

- "Cindy": Should be completed in 1:15 or less each round.

- Score: Total time (no time cap).

- Clean and jerk reps can be completed as singles or touch and go reps. Choose the strategy that is going to be the most sustainable across the 8 rounds.

- Use the runs to recover each round.

- Aim for unbroken sets of pull-ups and push-ups and pace the air squats in a way that will allow you to get right to work on the clean and jerks that follow. If needed, one break on the pull-ups or push-ups might be helpful for athletes who tend to struggle on these movements.

- With this being an 8 round workout, we want to think about ramping up our speed as we go instead of coming out fast and trying to stay fast. Keep this in mind as you are going through this workout and see if you can make rounds 5-7 some of your fastest rounds.

Prep
@ 75-80% Effort:
3 Clean and Jerks
200 Meter Run
1 Round of "Cindy"

*This will give us an idea of what kind of pace we should aim to hold across the 8 rounds.

Modifications
CLEAN & JERKS
- Reduce Loading
- Reduce Reps
- Sub Dumbbells

200 METER RUN
- Reduce Distance
- 250m Row
- 200m Ski
- 500m Bike
- 150m Air Run

PULL-UPS
- Reduce Reps
- Banded Pull-Ups
- Ring Rows
- Alternating Dumbbell Plank Rows

PUSH-UPS
- Reduce Reps
- Elevate Hands

AIR SQUATS
- Reduce Reps

Whiteboard:

Friday, September 16, 2022

Male Clients

Chris
Bowen

3:30 PM CrossFit

205 lbs