Posts tagged with ‘clean & jerk’

  • WOD Blog | Workout of the day

    SATURDAY 11-02-17

    - by Admin

    GI JOZI

    A. GYMNASTICS SKILL

    Practice front roll and back roll (skin the cat)

    B. CONDITIONING

    LEVEL 1

    For time:
    9-15-21-15-9
    KB SDHP (12/8kg)
    Knee tucks
    200m run

    LEVEL 2

    For time:
    9-15-21-15-9
    KB SDHP (16/12kg)
    K2E
    200m run

     

    BB CLUB

    WEEK 5 of 12

    A. SNATCH

    1 rep OTM x 5 at each load:
    78%
    83%
    88%

    B. CLEAN & JERK

    1 rep OTM x 5 at each load:
    78%
    83%
    88%

    No extra rest between loads.

    This will be an ‘on the minute’ cycle to develop consistency in the classic lifts.

    A failed lift is still a rep. Do not reattempt in the minute.

  • WOD Blog | Workout of the day

    SATURDAY 20-01-17

    - by Admin

    GI JOZI

    A. ENDURANCE

    In Team of 5
    10min Row for max Distance.

    B. CONDITIONING

    10 Rounds of
    In 90 sec work:30 sec rest
    10 x Box Jump (24/20) then
    AMRAP Burpee

    Score = Total Burpees done

     

    BB CLUB

    WEEK 2 of 12

    A. SNATCH

    1 rep OTM x 5 at each load:
    73%
    78%
    83%

    B. CLEAN & JERK

    1 rep OTM x 5 at each load:
    73%
    78%
    83%

    Rest 1 minute between each load change.

    This will be an ‘on the minute’ cycle to develop consistency in the classic lifts.
    A failed lift is still a rep. Do not reattempt in the minute.

  • WOD Blog | Workout of the day

    FRIDAY 20-01-17

    - by Admin

    HAPPY BIRTHDAY TO QUENTEN VAN STADEN!

    LEVEL 1

    A. STRENGTH

    Clean Complex
    2 power clean + 2 hang cleans
    Build to max in 15 minutes

    B. BARBELL CONDITIONING

    For time:
    18 power cleans
    12 power cleans
    6 power cleans

    Use 60% of the load from above. Rest 1 minute between sets.

    LEVEL 2

    A. STRENGTH

    Clean Complex
    1 power clean + 1 clean + 1 hang clean
    Build to max in 15 minutes

    B. BARBELL CONDITIONING

    For time:
    21 power cleans
    15 power cleans
    9 power cleans

    Use 60% of the load from above. Rest 1 minute between sets.

  • WOD Blog | Workout of the day

    SATURDAY 14-01-17

    - by Admin

    GI JOZI

    BB CLUB

    WEEK 1 of 12

    A. SNATCH

    1 rep OTM x 5 at each load:
    70%
    75%
    80%

    B. CLEAN & JERK

    1 rep OTM x 5 at each load:
    70%
    75%
    80%

    Rest 2 minutes between each load change

    This will be an ‘on the minute’ cycle to develop consistency in the classic lifts.
    A failed lift is still a rep. Do not reattempt in the minute.

  • WOD Blog | Workout of the day

    SATURDAY 03-12-16

    - by Admin

    HAPPY BIRTHDAY TO KATHY MORIARTY!

    GI JOZI

    5 Rounds

    1 min med ball cleans
    1 min burpees
    1 min wall balls
    1 min burpees
    1 min med ball cleans

    Rest 3 min between rounds.

    BB CLUB

    A. SNATCH

    Heavy single (HS)
    Then 3×1 at 80% HS

    B. CLEAN & JERK

    Heavy single (HS)
    Then 3×1 at 80% HS

    We’re working down towards test week now, so heavy singles and “working” sets at a lower %s.
    There should be no more than 2 attempts at a HS. So if you miss twice, stop and go to working sets.