Wednesday: Brick House
Clean and Jerk ComplexEvery 2:00 x42 Cleans + 2 Jerks(starting at 50% and building to about 75%)rest 1:00
+Every 1:30 x61 Clean and Jerk(1st set is building off of a final set of 2+2)(Continue building for all 6 sets to a heavy single)
WODprep Strategy Top Tips:
Warm-up (10 minutes): For our warmup, doing a dynamic warmup of broad jumps, burpees, and box jumps will help get the nervous system firing for our lifts today. You then could go into warming up your barbell movements
Stimulus: Creating good reps in your power position and rerack, and building on that to find something heavy.
Strategy: We have an Oly Lifting Session today focused on building our power position at lighter weights, and then getting under something heavy. Make sure to stick to your percentages, be smart with your builds, and hit quality reps.
- Clean and Jerk- Drive through your feet and keep your chest high as you pull into the bottom of your clean. Once standing tall with the bar at your shoulders, adjust if you need to, and brace for your dip. The dip should be controlled with your feet pressed into the ground and the bar connected to your body. Drive hard out of the dip into either your push or split jerk.
Do you struggle with front rack mobility and position during the power clean or front squat? Try these drills!
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