Monday, April 23rd

April 22, 2018

A.

STRENGTH:
12 Minute EMOM:


Minutes 1-5:

Hang Power Clean + Power Clean + Jerk

*Build to a heavy complex for the day.


Minutes 6-12:

1 Power Clean and Jerk
*Build to a heavy single for the day.

 

B.

METCON:

“Grace”
For Time: 
30 Clean and Jerks (135/95)

 

We tackled the well known benchmark workout “Isabel” last week. Today, we take on a close relative, “Grace”. We will prepare for this workout by building to a heavy single power clean and jerk. Heavy is relative for the day and does not mean 1RM, although if athletes continue to move well as the weight increases, they can absolutely go for a personal best.

 

Athletes should choose a weight on “Grace” that they are capable of completing 10+ unbroken clean and jerks when fresh. If athletes have previously completed the workout with a lighter weight and finished under 3 minutes, adding a little weight for this attempt would be appropriate.

 

Similar to “Isabel” last week, the best strategy here is the one that keeps athletes moving the whole time. Whether this is quick singles, small sets, or a descending rep scheme, it is all about minimizing rest time. It is better to be more consistent from start to finish than it is to open up strong and fall off on the back half. Singles and small sets of 2-3 speak for themselves, however if the weight is lighter for athletes, a descending rep scheme gets bigger chunks done earlier. 6-5-4-3-2 gets athletes to 20 repetitions. Once at 20 repetitions, athletes can move to quick singles, as those will likely always be there with only 10 repetitions to go.

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