Please clarify. Is it 21 Clean and Jerks, 15 Snatches, 9 Clean and Jerks? Or is it 1 rep clean and jerk, 1 rep snatch all the way to 21 and so forth? Also, are these two hand clean and jerks or alternate one hand? Thanks...

Coach, I'm confused too. My overactive imagination can come up with lots ways to do this one.

Sorry - two hand, dumbbell, C&J-Snatch-C&J-Snatch-C&J-Snatch-etc. to 21, then 15, then 9. Rest as needed between sets.

Good Morning All,

Coach, I did my workout before I read the clarifications. I assumed the WOD required 1 clean + 1 jerk x 21 reps followed by 21 snatches.

My version of the WOD for today:
21 c&j
60 sec "rest" doing step ups on 14" box
21 snatches
60 sec "rest" doing step ups on 14" box
15 c&j
45 sec "rest" doing step ups on 14" box
15 snatches
45 sec "rest" doing step ups on 14" box
9 c&j and 9 snatches - no rest between

Load: 16kg kb
BW: 245
Time: 14:21
HR: 132

Nothing spectacular but a good way to start the day.

Gary

Hey guys,

I'm following one day behind due to scheduling. But I am still posting. Need some help with eating habits. Posting the workout results has helped me due to the accountability it entails. Anyone willing to help me out with my eating?? E-mail me directly if you are.

Keep training, and thanks,
Mike

These workouts of the day is that all I would do today just this?

9:08 - 2 20# dbs - 110# bwt

I understood how to do the db cleans and they could have gone heavier, but I'm glad I stayed with the 20s for the snatches. The O-lift bar work I've been doing just didn't translate. And I don't feel comfortable swinging dumbbells outside my knees so treating it as I would a kettlebell snatch didn't work either. I think it ended up as a cross between a bizarre lift of some sort and a jumping jack. Anyway, it certainly got my heart rate up!

For what it's worth, my traps and shoulders are toast.

I used 35lb. dbs. I weigh 173lbs. I felt pretty awkward doing the 2 db snatches also. I had to really cut down on weight to keep good form and avoid press out on the catch.

How old is Mr. Baker?

Coach,

What is the starting hand/arm positioning on the DB snatch and DB Clean and Jerk? Do I hold both the DBs between my legs like a Sumo Deadlift High Pull, or do I let them hang to my side like I'm holding a barbell with a wide grip?

Thx,
Steve

Graeme,

Yes, all you have to do is today's workout. Most of the WODs are highly challenging; there are some, like myself, who do supplemental work after the WOD to work on weak areas (like a few sets of L-holds or pull-ups, but nothing major). But trust me, if you really go at the WOD with full intensity you won't need to do anything extra.

Mike

I did mine with 65# on a barbell. I feel much better doing both movements with bars as opposed to db's two handed. Coach, just when I think you've done it you put another gem together. I beleive it was Beethoven who said, "There is genius in simplicity". Coach, it appears you've read his book.

Fairly comfortable with a pair of 50's. The five sets of chins I tagged on weren't so easy. Still having trouble getting my numbers up.

Keith

Used 35 lb dumbells, Tough workout!

I also used two 50's at 215lbs. About 2 min rest between sets. I was hurting!

I used a 95lb barbell for this one. I have spent the last month trying to learn the snatch properly by eliminating my customary shoulder press after failing to drop under the bar. Thus, the dumbell snatches will have to wait a few more weeks. For some reason I thought this workout was on the clock, so I took minimal rest and finished at 9:56

Gene

I used 2 35 lb. dumbells for the first set and 2 45's for the 2nd and 3rd sets. I was all set to use a pair of 60's, and then that little voice said to try it first, and I'm glad I did. The Clean and Jerk was no problem at all, but the Snatches were a bear, since my legs are not too springy, since I screwed up the workout order and did the Max Bench and Deadlift workout yesterday. I was planning on doing a 5 on 2 off, but somehow I transposed this one with the Thrusters, which I guess I'll do tomorrow. I should only read one workout at a time.