CrossFit | 190521
Tuesday

190521

Workout of the Day

107

3 rounds for time of:

1,000-m row
15 clean and jerks

♀ 95 lb. ♂ 135 lb.

Post time to comments.

Power Clean & Push Jerk

power clean and push jerk cerbus
Watch

The speed and force with which the clean (and, yes, the snatch) drives loads give it developmental properties that other weight training movements cannot match. Deadlifts, squats, and bench presses will never approximate the speed and force and consequently the power required of a clean at larger loads. For this simple reason, while these are important movements, they are not the clean’s peers. Power is that important.

Read the article The Clean

Comments on 190521

111 Comments

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Manchild Manchild
August 17th, 2019 at 5:38 pm
Commented on: 190521

subbed 10 BPUs for row, and used 35# dumbbells


13:43

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Kury Akin
July 15th, 2019 at 2:53 pm
Commented on: 190521

25:27 for a killer JAW even when scaled to 3 rounds of: 40 sdlhp@20kg, 10 burpees, and 15 squat cleans & push press@35kg.

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Dan Kremer
June 14th, 2019 at 12:51 am
Commented on: 190521

23:40 Rx’d

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Jeff Chalfant
June 11th, 2019 at 10:36 pm
Commented on: 190521

23:45 rx’d. Push jerk with some accidental push presses due to not pausing between clean and jerk. Clean and jerks all singles.

Row times slow today. 4:03.9, 4:11.9, 4:13.3


40/5’9”/190

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Ruggeri Alves
June 11th, 2019 at 1:13 am
Commented on: 190521

Time Cap 20:00

2 Rounds + 1000m + 1 C&J

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John Campion
June 1st, 2019 at 8:45 pm
Commented on: 190521

95#


17:37

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John Campion
June 2nd, 2019 at 7:09 pm

Squat cleans

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Gregory Morley
May 30th, 2019 at 6:31 pm
Commented on: 190521

19:41

C&J 85#

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Shannon Said
May 28th, 2019 at 12:20 pm
Commented on: 190521

Rx

34:49

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Clint Michael
May 27th, 2019 at 7:19 pm
Commented on: 190521

25:04

No rower, so subbed 100 SDHP’s (45#) for each row.

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Geoffroy Castelnau
May 27th, 2019 at 6:01 pm
Commented on: 190521

19:52

Scaled to 3 TDS of : 800m row / 15 Hang power clean & shoulder press @30kg

M / 40y / 176cm / 74kg

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Hank McKibban
May 26th, 2019 at 4:40 pm
Commented on: 190521

20:54 rx

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Hector Pimentel
May 26th, 2019 at 3:19 am
Commented on: 190521

22:34 rx/ the row was 4:24-4:30 and the cj was 8-7 un the three rounds.

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John Doody
May 25th, 2019 at 1:35 pm
Commented on: 190521

23:26 Rx’d. Legs and lungs were toast after the rows

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Matt Huston
May 24th, 2019 at 5:14 am
Commented on: 190521

Baby scale for old dude


Row C&J sprint 5.23.19

3 rft of 300m row, 7x 35# DB C&J

7:40

HR at end: 160

HR 5 mins LATER: 128

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Scott Wiedmeyer
May 24th, 2019 at 1:53 am
Commented on: 190521

32 / M / 5'9" / 137lbs


Stationary bike 1k

20lb dumbbells power C&J x15

Bike

C&J

Bike


25:00


First WOD in a while. Knees started hurting in Round 3, so I quit while I was ahead.

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Jon Wilson
May 23rd, 2019 at 2:24 pm
Commented on: 190521

As rx’d

24:43

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Mike Scott
May 23rd, 2019 at 4:27 am
Commented on: 190521

16:55 - scaled to only 2 rds using .75 mile on bike & 95# hang clean & jerk

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Byron Hills
May 23rd, 2019 at 3:25 am
Commented on: 190521

Approximately 38:00 w/interruptions

C & J’s still A struggle technically - scaled to 95 lbs

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Benjamin Schill
May 23rd, 2019 at 1:14 am
Commented on: 190521

M/41/6’3”/215

18:44

First C&J since 2018

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Kevin Marshall
May 23rd, 2019 at 12:56 am
Commented on: 190521

Rx 24:03

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Russell Albrycht
May 22nd, 2019 at 11:52 pm
Commented on: 190521

75# C&J, 25:07, just glad to have gotten it done

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Courtney Guthrie
May 22nd, 2019 at 11:44 pm
Commented on: 190521

19:01

750 m row

15 C&J 55#


Accidentally took like 2-3 weeks off from working out & now I’m trying to catch back up to where I was. Yesterday did the deadlift workout so posterior chain is LIT.

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Fermin Romo
May 22nd, 2019 at 9:16 pm
Commented on: 190521

22:16

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Matt Zero
May 22nd, 2019 at 7:48 pm
Commented on: 190521

Rx’d - 16:16

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Chris Meldrum
May 22nd, 2019 at 7:29 pm
Commented on: 190521

As rx’d, 19:59.


Dang, but these 1K row / barbell WODs hurt! Row pace was: 1:55 / 1:58 / 2:00. Kept it very uncomfortable until the last 100 meters, and then backed off and tried to recover before getting on the bar. All singles for the clean & jerks. Tried to pick up the bar quickly and not rest. By the end, my legs were so shot, I was push pressing instead of jerking.


46m/5'10"/180

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Marcel Schreiber
May 22nd, 2019 at 6:40 pm
Commented on: 190521

Scaled 45 kg

24,44 min

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Coastie Nick
May 22nd, 2019 at 6:25 pm
Commented on: 190521

22:57 Rx’d

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Steve Hiserman
May 22nd, 2019 at 6:18 pm
Commented on: 190521

20:32 Rx

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Nate Gordon
May 22nd, 2019 at 4:20 pm
Commented on: 190521

19:27

did C&J @ 95#

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Hendrik Bünzen
May 22nd, 2019 at 3:16 pm
Commented on: 190521

21:22 rx’d

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Mike Long
May 22nd, 2019 at 3:15 pm
Commented on: 190521

22:45 RXd


M/43/6’2/265

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Viktor Wachtler
May 22nd, 2019 at 1:42 pm
Commented on: 190521

Subbed rows for 40 burpees in the first and third rounds and 800m run in the second.

Scaled to 50kg clean & jerks.

24:53

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Luke Corazza
May 22nd, 2019 at 1:04 pm
Commented on: 190521

Did first 5 clean and jerks at 135 lbs and then dropped down to 115 lbs.

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Sam Meixell
May 22nd, 2019 at 11:43 am
Commented on: 190521

3 rounds in 10:53 of:

500-m row

8 clean and jerks, 95#

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Tom Perry
May 22nd, 2019 at 11:17 am
Commented on: 190521

57 / 168


95 pound power clean and jerk


19:48

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Claire Fiddian-Green
May 22nd, 2019 at 10:54 am
Commented on: 190521

25:00 Rx completed 5/22/19

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Michael Marleau
May 22nd, 2019 at 3:24 am
Commented on: 190521

3 rounds for time of:


1,000-m row

15 clean and jerks


♂‚ 135 lb.


32:00


Time not accurate, equipment setup, waits, movement not starting and stopping clock accurately, will have to wait until next round...

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Goran Svensson
May 22nd, 2019 at 3:21 am
Commented on: 190521

Fun and hard, loved it.

RX in 19.52.

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David Smith
May 22nd, 2019 at 2:58 am
Commented on: 190521

I slightly injured my wrist falling in a shallow pool yesterday. (Pissed) so I had to adjust. Luckily kettlebells feel okay.


23:45 - subbed double kB c&j with 20kg kbells

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Js Smith
May 22nd, 2019 at 2:49 am
Commented on: 190521

Scaled to 3 r/t

1k row

15 hang power clean and jerks, 45#

25:20

Knee woke up in a mood and is painful. That was the closest to WOD as possible.

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Jake Kiddoo
May 22nd, 2019 at 2:26 am
Commented on: 190521

21:28 rx.

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Shandee Bowman
May 22nd, 2019 at 2:04 am
Commented on: 190521

28:18

scaled 35#


Just started CF again after 3 years of not doing anything... lost my way but excited to be back in it!

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Jesse Montagnino
May 22nd, 2019 at 1:50 am
Commented on: 190521

20:52

95 lbs

Round 1: 1000 m, 2&3:500 (shared rower)


D

35 lbs 500 m

20:20

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Tim Chapman
May 22nd, 2019 at 1:13 am
Commented on: 190521

42:18 rx

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joshua webster
May 22nd, 2019 at 12:35 am
Commented on: 190521

15:24 RXd

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Lisa Stephenson
May 21st, 2019 at 11:59 pm
Commented on: 190521

3 rounds for time,

but I only set the clock for 30 minutes, and it took me longer

1000 M row,

95#

I did squat cleans because I didn't read that it was a power clean, so there's that!

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Elliott Harding
May 21st, 2019 at 11:15 pm
Commented on: 190521

32:03


65 lb. Clean & two leg jerk, not split. Unbroken, but reset for a split second after each rep. Hands never left bar. Next time, 75 lb.


Sub 3:55 row. Try lowering Avg/500m time to just under 1:55.5.


Had to catch breath/recover after every row and C&J.

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Cole Caldwell
May 21st, 2019 at 11:04 pm
Commented on: 190521

RXd 14:57

M/25/6’3”/225

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Jd Hankins
May 21st, 2019 at 10:31 pm
Commented on: 190521

Rx'd 28:46

M/52/6'1"/220

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Matthew Burritt
May 21st, 2019 at 10:31 pm
Commented on: 190521

M/42/5'4"/148lbs

As Rx'd

26:47

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Stacey Hughes
May 21st, 2019 at 10:30 pm
Commented on: 190521

1000 m Row

Clean & Jerk @ 65#

Time: 1839

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Airam Farrais
May 21st, 2019 at 8:35 pm
Commented on: 190521

20:40 RX but with 62,5 kg bar....I have done the clean and jerk one by one, I mean, One and drope...and again.

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Tripp Starling
May 21st, 2019 at 8:29 pm
Commented on: 190521

Scaled weight to 115#

Rx row and reps

22:11

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Jacob Lewis
May 21st, 2019 at 8:26 pm
Commented on: 190521

30.32 min first WOD RX

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Shane Azizi
May 21st, 2019 at 8:25 pm
Commented on: 190521

24:16 Rx

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Shane Azizi
May 21st, 2019 at 8:28 pm

....power cleans and push jerks. As shown in the video.

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Brian Anderson
May 21st, 2019 at 8:22 pm
Commented on: 190521

CrossFit Twitter and IG gone. (???)

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Cliff Hoecker
May 21st, 2019 at 8:20 pm
Commented on: 190521

20:36


Subbed 800m run for row.


M/6/189/51

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Nicole Deaver
May 21st, 2019 at 8:05 pm
Commented on: 190521

22:32

800m run & 75# clean & jerks



Next:


12/12/10/10/8/8

DB bench Press(20/20/20/20/30/30 DBs)

Inverted Rows

Skull Crushers (15/15/15/15/20/20DBs)

Deadlifts- 35# DBs

Sit-ups 30 w/10# / 30 w/20#

25:01

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Vincent Dahlqvist
May 21st, 2019 at 8:02 pm
Commented on: 190521

28:45, scaled to 95 Ibs

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Grace Patenaude
May 21st, 2019 at 7:41 pm
Commented on: 190521

I will have to try this with very light weights ... But looks like fun!

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Lucas Allan
May 21st, 2019 at 7:29 pm
Commented on: 190521

43/6'3"/200

19:26 rx

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Yura Gorbach
May 21st, 2019 at 7:13 pm
Commented on: 190521

clean and jerks (50kg)

17:43

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Enrico Fromm
May 21st, 2019 at 7:11 pm
Commented on: 190521

5 weeks after ACL surgery

My first Crossfit WOD ever. Felt like dying but I'll do it again....!


1000m on Waterrower

15 clean&jerks


30:51


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Dave Westerman
May 21st, 2019 at 6:53 pm
Commented on: 190521

17:10 RX


M/35/6'3"/225

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Colleen Glisson
May 21st, 2019 at 6:53 pm
Commented on: 190521

RX 20:30. Kept about 2:10 pacing on the row and split up C&J into 3 sets of 5 each round.

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Leonardo Nascimento
May 21st, 2019 at 6:14 pm
Commented on: 190521

40 kgs, 27:20, running

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Hal Wray
May 21st, 2019 at 6:10 pm
Commented on: 190521

Sorry, this was posted by Hal's wife. Forgot he was logged in.

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Hal Wray
May 21st, 2019 at 6:10 pm
Commented on: 190521

35:55.

85#


my max C&J is 120# currently and 95 felt a little heavy for 45 reps so I scaled. 2nd WOD of my day, so I'm not fresh. Overall a fun workout and fun to work on C&J form.


32yo female, 128lbs

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Colleen Glisson
May 21st, 2019 at 6:52 pm

Way to go getting 45 Clean and Jerks in so close to your max weight!

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Hal Wray
May 21st, 2019 at 6:10 pm
Commented on: 190521

35:55.

85#


my max C&J is 120# currently and 95 felt a little heavy for 45 reps so I scaled. 2nd WOD of my day, so I'm not fresh. Overall a fun workout and fun to work on C&J form.


32yo female, 128lbs

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John DIFABIO
May 21st, 2019 at 5:53 pm
Commented on: 190521

19:10

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Jacob Cram
May 21st, 2019 at 5:37 pm
Commented on: 190521

25:36, subbed 2500m on the Airdyne per round and scaled to 115lb

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Adam King
May 21st, 2019 at 4:59 pm
Commented on: 190521

25:15 with 35 lb dbs

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Phill Kiddoo
May 21st, 2019 at 3:49 pm
Commented on: 190521

20:26 rxd

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Stacey Thompkins
May 21st, 2019 at 3:47 pm
Commented on: 190521

M/44/6'2"/180#


Women's rx'd 95#

18:43

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Reymond Kiddoo
May 21st, 2019 at 3:46 pm
Commented on: 190521

26:00 rx

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Cy Azizi
May 21st, 2019 at 3:45 pm
Commented on: 190521

38:04

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Michael Bishop
May 21st, 2019 at 3:24 pm
Commented on: 190521

very scaled down due to work etc etc


9:15 for two scaled down sets (500m row, 10 reps @95# squat clean/jerks)

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Kyle Buchanan
May 21st, 2019 at 2:55 pm
Commented on: 190521

17:26 rx

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Darren Ward
May 21st, 2019 at 2:23 pm
Commented on: 190521

20:58. Subbed 60 cal airedyne for rows. Bike burned me out, should have paced better.

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Jim Rix
May 21st, 2019 at 1:59 pm
Commented on: 190521

Scaled to 95#, alternating squat and power clean and jerks

23:41

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Stefan Göbl
May 21st, 2019 at 1:51 pm
Commented on: 190521

18:09

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Stefan Göbl
May 21st, 2019 at 1:52 pm

Rx

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Mackenzie Zangata
May 21st, 2019 at 1:28 pm
Commented on: 190521

It was great and tuff


1000m row


15 cean and jerks 40kg


22:55

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Michael Arko
May 21st, 2019 at 12:46 pm
Commented on: 190521

Scaled to 95lbs C&J and subbed 40cal on elliptical machine at Level 12 = 1000m row


28:03


Really really really struggled to keep any pace at all on C&J. Should have gone a little bit lighter.

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Thomas Aug
May 21st, 2019 at 12:17 pm
Commented on: 190521

First time posting, but I have been following the site for a couple years. Anyway, I have bad arthritis in my right shoulder, and cannot come close to pushing or jerking anything over my head. So, would I be better doing sets of 15 squat cleans or use dumbbells, and on the jerk, do a complete jerk with my left arm, while my right arm maybe gets to the top of my head. Any other suggestions welcome. Thanks in advance.

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Jim Rix
May 21st, 2019 at 2:03 pm

Thomas, I hope someone w/ real expertise answers your question. All I can offer is it seems better to as much movement as you can without trashing your shoulder any further, and to not lose any more ROM. I'd be careful doing asymmetrical jerks though, as it seems those could go wrong. Perhaps presses rather than jerks?

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Thomas Aug
May 21st, 2019 at 2:31 pm

Thanks, Jim. I can do a full press with my left arm, but nowhere near such with my right. So any presses I do are asymmetrical as well. I do spend time doing stretches and other therapy exercises for my shoulder pretty regularly. Shoulder specialist wants me to put off replacement as long as possible - i.e. pain is not too bad. And usually, it's not too bad. It's very limiting though. For example, even on a squat clean, the weight does not rest on my shoulders, as I cannot come close to getting my right arm into that position. So I am just supporting the weight with my arms.

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Js Smith
May 21st, 2019 at 3:51 pm

Thomas, you might try a squat clean using a curl bar. Sounds weird but you can use the bar shape to help make up for the ROM deficiency & get the weight to rest on the shoulders. If you can do snatches, maybe pair your curl bar clean w/ a muscle snatch instead of a jerk.


I’m definitely not an expert, these are things I’ve used to work around some of my old injuries when they flare up. Hope it helps!

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Thomas Aug
May 22nd, 2019 at 12:12 pm

JS, thanks for the suggestions. I actually do use a curl bar, but still can't get the weight to rest on my shoulders. I can do a snatch with my left arm, but not my right. Anyway, I did as follows:


Round 1 1000m row; 15 squat cleans with 115lb

Round 2 1000m row; 15 cleans with 40 lb dumbbells, followed by a push press. Left arm extended all the way, right arm barely above head height.

Round 3 - same as round 1 - almost killed me.

Approx. 32 minutes.

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Angelina Salazar
May 22nd, 2019 at 10:07 pm

Hey Thomas! You can try other shoulder movements that aren't pressing, maybe lateral raises, upright rows, rear felt flys? If those irritate it, I've been having a lot of success with drag curls, essentially its a combo move that hits biceps and lateral and rear delts simultaneously, you can YouTube it for form. But this way you're still building shoulders symmetrically while not going over head. Give it a try next time :)

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Troy Work
May 21st, 2019 at 11:50 am
Commented on: 190521

3 rounds for time

800m run

15 DB CJ 40#

19:46

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John Rossetti
May 21st, 2019 at 11:20 am
Commented on: 190521

54 YOM 5’6” 214.5


Scaled


3 Rounds for Time

10000m row damper on 5

2) 35lb ^DB Clean and Jerks X 15


21:43

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Thomas Wade
May 21st, 2019 at 11:16 am
Commented on: 190521

6ft 180lbs 47

Scaled row for 800 meter run and clean and jerk 95lbs 17:09

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Andrew Moultrie
May 21st, 2019 at 11:13 am
Commented on: 190521

22:52 @ 95#. Row.

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Mike Andridge
May 21st, 2019 at 10:56 am
Commented on: 190521

Women's rx @ 95#

23:16

m/49/175

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Sebastien Fitzpatrick
May 21st, 2019 at 10:37 am
Commented on: 190521

21:22 Rx


I broke up the cleans more than I needed to. Those who haven’t done it yet, push harder on the cleans, it’s not that bad.

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Mike Andridge
May 21st, 2019 at 11:17 am

I agree Sebastien--though my 95# was perfect for me--I probably could have pushed a bit harder on them.

Nice work Sebastien

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Corentin curunet
May 21st, 2019 at 8:10 am
Commented on: 190521

1000m row

15 clean and jerk 50kg


24’10

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Kyungtaek Kang
May 21st, 2019 at 3:59 am
Commented on: 190521

안양공식인증지부 크로스핏힘

17:52 강경택 45세/180cm/89.5kg

Row 2:00 pace, C&J 8-7, 5-5-5, 5-5-5

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Kyungtaek Kang
May 21st, 2019 at 3:59 am

with 장 19:29

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Eric O'Connor
May 21st, 2019 at 2:50 am
Commented on: 190521

At first glance, I see this as being a largely rowing dominant workout. I expect higher-level athletes to spend under 4:00 on the row and under 1:30 on the clean and jerks, each round. I’m curious if we will see a sub 15:00 time! Here are some thoughts on scaling:


Rowing: I will have most of my athletes complete the entire distance, each round. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 1000 meters in over 5:00 minutes, I will consider reducing the distance each round or have them row for a 5:00 duration each round.


Clean and Jerk- I consider this to be a moderate weight and a somewhat high overall volume of reps that is very achievable when arranged in this fashion. I will have athletes utilize loads that allow for at least consistent singles to be performed. A general rule, for the day, will be that no round of 15 reps should take longer 2:00-2:30. For new or de-conditioned athletes, I may reduce reps on an individual basis. This movement is technically demanding and is essentially all about getting the bar from the floor to an overhead position. I will attempt to preserve this function relative to the capacity of my athletes. Here’s an example of what one rep might look like for an athlete that lacks mechanics: deadlift + hang power clean + push press.

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Juan Acevedo
May 21st, 2019 at 2:37 am
Commented on: 190521

Intended Stimulus

.

Couplets are awesome! This one is a particularly good one. The distance in the rower is such that you can pace yourself very well to get ready to attack the barbell with all you've got. The number of reps and the weight on the barbell is such that you should be able to cycle them pretty consistently and fast even if you are doing singles, which would be a sound strategy for most. These combined facts tell us that this is a pacing workout. Today is an excellent day to work on negative splits. Track the time of each of your rounds and make sure you are starting easy and speeding up. Can you stay patient at the beginning, confident in the middle, and push it at the end? Athletes scaling should pick a weight that they can cycle for 10+ reps unbroken when fresh. If the row is taking you longer than 5:00 then modify the distance to 800 meters.

HOW WELL CAN YOU PACE THIS, SIS?



OPTION 1

3 rounds for time of:

1,000-m row

15 clean and jerks

♀ 65 lb. ♂‚ 95 lb.



OPTION 2

3 rounds for time of:

800-m row

15 deadlift + dip clean + push press

♀ 45 lb. ♂‚ 65 lb.

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Scott Harres
May 21st, 2019 at 1:55 am
Commented on: Metabolic Effects of Intermittent Fasting

Started doing OMAD, one meal a day, 6 weeks ago. I’m down 27.5lbs, and I have never felt better. Intermittent fasting is DIVINE.

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Erik Preston
May 21st, 2019 at 5:18 pm

Scott, when do you find is the best time for you to eat your meal?

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Scott Harres
May 23rd, 2019 at 4:56 pm

I eat my meal in the evening time after my day. Usually start eating around 7pm and finish before 8pm.

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Matthieu Dubreucq
January 27th, 2020 at 12:24 am

Congratulations Scott! Keep up the good work.

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Chris Sinagoga
May 21st, 2019 at 1:30 am
Commented on: 190521

Champions Club Scaling Notes


RANT:

Hello my old friend Just A Workout. I haven’t seen you in a few cycles. See you at the end. I’ll be the one laying on the ground.


I SHOULD TRY THIS RX’D IF: I can do the clean and jerks in sets of 5 and the row… I don’t really know how to gauge rowing times, but for a 1,000m run I would say a 5-minute time would be passable today.


ORGANIC SCALES:

Strength — shorten row, lower reps for clean and jerk, more rounds, and rest

Stamina — one round, 3000m row, 45 clean and jerks, try to scale weight so you can do 45 in a row

Endurance — as is, scaled on clean and jerks and row if muscle fatigue gets in the way too much

Flexibility — full squat and hang out at the top on clean and jerk


NEUROLOGICAL SCALES:

Coordination — split jerk every rep just to practice on the timing, and alternate feet

Accuracy — even splits on the rower, even sets on the c&j

Agility — quickest touch-and-go on clean and jerk, sub an agility course or something for the row

Balance — same as flexibility


GROUP VERSION: as is, similar rules for endurance version.


WARMUP:

Jump rope — always and running prep

Box jump — clean prep

Kb swing — core to extremity prep

[insert thing you suck at]

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 7. General Just A Workout fear level. Can be more if you really are in the mood to punish yourself on the row/run.

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Steven Thunander
May 21st, 2019 at 12:21 am
Commented on: 190521

Globo scale: sub 800m run (track, outside or treadmill with slight incline slight incline), or 40 burpees for each set of rows.


If barbell challenged use 50/35lb dumbbells today for the clean and jerks.

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