Clean and Jerk – work up to 80% of 1RM
Then.
25 GHD Sit Ups
1:00 Plank Holds
3 times.
Then.
50 KB Single Leg Deadlifts 53#/35#
Post load and times.
Coaching Tips: Scale load and movements to match your current fitness level. The clean and jerks are not to be done for max load, you should be mindful of speed and form. The workout is designed to embed a correct pattern of movement to make the C & J more efficient when done at heavier loads. The GHD sit ups and plank holds are a basic mid-line stabilization couplet that should leave a lasting impression on your abdominals and surrounding musculature. The single leg DLs are to finish off your posterior chain work for the day. Keep a BIG chest and let your hips and hamstrings do the work.
5:15am
Diana 93#/6:42/1:39 Rx all
Mike 135#/9:10/2:17 Rx all
Emily 103#/6:42/2:12 Rx all
Charlotte 63#/9:20/4:11
Steve-O 155#/8:10/2:53 Rx all
Michelle Z. 88#/6:00/3:35 Rx all
Lisa 103#/5:56/2:06 Rx all
Newman 165#/11:17/1:38 Rx all
Deborah 63#/9:20/-
Paul 205#/8:30/1:50 Rx all
8am
Phil 105#/10:45/4:38 Rx All
Dustin 145#/12:00/3:00 Rx All
Amy 63#/12:52/4:10Rx
Walt 145#/8:50 (K2E)/1:58
Dano 135#/6:50/4:50Rx
Luke 30#/6:30/2:52
Shawn 135#/7:48/2:53
Dusty 250#/–/2:08Rx
Teshina 133#/7:40/1:45 Rx All
9am
Sabrina 78#/9:48/4:37 Rx All
Justin B. 145#/8:45/4:33 Rx All
Jon H. 125#/9:50/5:11Rx
10:00am
Rebecca 108#/6:34/2:12 Rx all
Dario 115#/8:17/4:15 Rx all
Briley 103#/6:24/2:20 Rx all
James 155#/10:00/2:30 Rx all
12pm
Jonathan 155#/7:10/3:16Rx all
Alex 93#PR/7:35/2:58Rx all
Bill 195#/7:50/3:18Rx
5pm
Sheldon 145#/8:30/3:30rX ALL
Yinka 95#/7:50/3:19
John R 135#/8:02?3:56Rx all
Sara 83#/7:35/3:26Rx all
Joey 135#/6:49/3:19Rx all
Holly 113#/6:58/2:20Rx all
Lenny 135#/6:43/3:34Rx all
Julia 118#pr/6:48/2:39Rx all
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