For Time
4-3-2-1- Rope Climbs12-9-6 Clean and Jerk, 185lbs/125lbs
–rest 8:00–
30-20-10 Cal Echo Bike12-9-6 Clean and Jerk 135lbs/95lbs
WODprep Strategy Top Tips:
Warm-up (5-7 minutes): We have pulling from the ground, and the rope today. We want to make sure our lats and overhead positions are warm.
Start with some overhead walks and some windmills. Use an empty bar to hit some strict presses, and warm up your clean and jerk. For the Rope climbs, use active hangs on the rope, and then practice getting a good bite to be efficient on your ropes.
Stimulus: Moderate density in the Rope Climbs and Clean and Jerks. Push hard on both pieces with a large rest in between.
Strategy: The workout today is designed to make a plan to come out strong and fast, while still having to focus on quality movement. Make every rope climb look good, and don’t rush the clean and jerks. You get a lot of rest, so both efforts should be a hard push.
- Rope Climb– If comfortable, a jumping start will be the best bang for your buck. Jump up with long arms, and get a good bite on the rope.Think of your body like a spring, making yourself as long as possible when reaching and small as possible, when you’re wrapping. Make sure you pick a safe rope climb height and rep scheme if you are still working on them.
- 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.
Need some pointers for climbing the rope? Watch below for some drills and tips
Want to know how to finally break into the Rx Division?
Rope Climbs – How To Get Down: https://youtu.be/dCimcOgnjDkDownload my FREE 21-page E-book, full of all my best tips and mindset strategies to help you take your training to the next level. Get it here – devstage.wodprep.com/ebook/
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