Workout
7 rounds, 30 sec work, 30 sec rest
1: 30 sec max Toes to bar
2: 30 sec max unbroken Clean and Jerk – at 70%
3: 30 sec max Pistols
**Completing all 3 movements = completing one round. So you’ll get a lot of work or practice in today.
A couple things I’d like to see..
– Toes to bar – Making SOLID attempts to touch the bar vs just raising your knees above your hips. If you only get 3-5 per 30 seconds, you’re still getting in a lot of good attempts over the course of the workout. How often do you have so much slowed down time like this in a workout to complete these harder movements?
– Clean and jerk – cycling, hold onto the bar, no dropping. Again, no dropping. “But I’m only getting in 2-3 reps.” Yep. Shake out your paws and do it again until the 30 seconds is up. Train your hands, your body, your mind to hold onto the bar. Yes, it says unbroken, which is the goal, but you still have 30 sec to get in additional attempts. Still.. no dropping. I don’t care how heavy the bar is, control it down.
– Pistols – Challenge your depth here. If you’re struggling to come up – whether you’re touching butt to box or heel to ground – you’re in a good place. If you’re not struggling, lower the target or add some weight.
Overall.. get in solid reps for each movement with good form. Yes, there is a time component involved, but you shouldn’t feel limited by that. It will allow you to work at a good pace, rest, and continue without being completely fatigued so you get in solid work with good form.