Strength
Power clean + push press
Heavy Double (4 reps)
Workout
EMOM x 10
10 sit ups
3 Unbroken Clusters – 115/75
Rx+ = 135/95
**A little clean and jerk work to close out January. Reminder that ‘heavy double’ means that you do the power clean and push press complex, and then you do it again. The focus here is on solid weight with good technique (press, not a jerk), so it’s okay to rest a second and regrip before doing the complex a second time.
However, for the workout we’re going to work on a few things here – improving our speed on sit ups, and cycling the barbell movement. Anytime sit ups are programmed it’s like you’re doing sit ups in quicksand – going nowhere fast – so I want you to get better at them. What I have found to work is that when I reach the top of the sit up – chest to thighs – I literally push myself backwards, and use the momentum to springboard back up in a somewhat ‘kipping’ motion. As soon as my hands touch the ground by my feet, I push off the ground and head backwards until my shoulders touch the ground where I use my arms to help swing myself back up. Everyone should be able to finish 10 sit ups in under 20 seconds, but your goal is 15 to allow for transition time to the barbell. Now here we are asking you to hold onto the barbell for all 3 reps. Cycling means touch and go. No dropping. You should finish with about 15-20 seconds of rest.