Power Clean and Jerk

15 Jun

WOD 6/16/2010

A. Press: 55%1RM x 5; 65% 1RM x 5; 75% 1RM x amrap.
Rest 3 min; perform @ 20X0 tempo.  You must maintain tempo on amrap set!
Add 5 lbs to you “”max”" from last cycle.
B. Power Clean + Jerk: 6 x 5 reps, rest 1 min.  Warm up well, attempt this with a weight that will be challenging.
C. L-Sit: 3 x max hold, rest 60 sec b/t attempts.  Score is total hold time.

Cool Down

Knee to Wall stretch x 10/10
Hip I/O rotations x 5/5
Cossack Squat switches x 5/5
Toes stretch x 20 sec
Dynamic Toes Stretch x 10
Deep Squat hold x 30 sec
Slow, deep squats x 5 @ 6060 tempo

I came across this video on the internet a little while ago.  Pretty amazing.

6 Responses to “Power Clean and Jerk”

  1. Mindy Montgomery 16 June 10 at 6:54 am #

    I, for one, would like to see more bedazzled workout pants at the gym.

  2. Karen Z. 16 June 10 at 7:09 am #

    …only if accompanied by the bedazzled body paint.

  3. Ben 16 June 10 at 7:36 am #

    Press: 85/100/115×5
    L-sit: 1:32

  4. Shelby 16 June 10 at 10:06 am #

    Press: 40/48/56
    Clean & Jerk: 65# 6×5
    L-sit: 1:00

  5. Madoc 17 June 10 at 8:04 am #

    presses: 85/100/115×5
    C&J: 95/125/125/125/125/130
    L-Sit: 40s total (20/10/10)

  6. Bill 23 June 10 at 6:07 am #

    I can do most of tha stuff (in the video.) It’s just…I don’t like to take my shirt off.

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