Strength 1
Power clean + hang squat clean
2-2-2-1-1
Strength 2
Push jerk
Heavy 3
**As with Tuesday’s workout, we’re revisiting some strength work from a few weeks ago (last month). Movements are the same, but we’re changing up the reps a bit. Previously it was about cycling the movements, now it’s time to go a little heavier. Full stop. Read that again, but add ‘so long as form and technique is in check’. Heavy vs maxing out. What’s the difference? Glad you asked. Going heavy leaves 1-3 GOOD reps in the tank. Maxing out means the form is starting to go, or has gone, and you’re doing everything you can to move the heaviest weight you can at all costs. So we want some *pretty* (technically sound) heavy doubles and singles. Form might start to go, but you could probably do the complex again. We clear? Crystal? Good.
Jerks get the bar overhead. Threes are a mix of strength and barbell cycling. We’re hitting “Grace” as our benchmark workout in April, and we’ve seen some 30 reps workouts in preparation for it. We had some practice with these in the Open workout complex as well as a class WOD. Again, double strength day is a chance to slow down and work on parts of the movement, including mobility to get into a better position. Can’t get elbows high in that rack position? Check out your lats. Overhead position not actually overhead? Let’s spend some time on your pecs and traps. Used to 10-15 minutes to find your ‘working weight for a workout’? Slow down there, Bessy, and take 15-20 min, and maybe *shocked expression* not add weight to the bar every rep, and work on smoothing out that bar path, or reaching full hip extension.
Not sure what all those words mean? I think you need a good dose of double strength day.
And no movement to super set today. You’ll see it back here next week.