WEIGHTLIFTING

2022-09-28

WEIGHTLIFTING
Warm-up
Bodyweight
0:30 Active Spiderman
0:30 Inchworm to Push-Up
0:30 Cossack Squats
0:30 Plank Shoulder Taps
0:30 Downward Dog to Upward
0:30 90/90 Hip Stretch

Hip Band
20 Lateral Steps
20 Forward/Backward Steps
20 Glute Bridges
20 Air Squats

With An Empty Barbell:
0:30 Good Mornings
0:30 Elbow Rotations
0:30 Tempo Back Squats
0:30 Back Squat Hold
0:30 Strict Press
0:30 Muscle Cleans
Weightlifting
Back Squat (1 x 10)
Metcon
Metcon (Time)

For Time:

15 Unbroken Clean & Jerks

1000/800m Row

Rest 3 Minutes

12 Unbroken Clean & Jerks
1000/800m Row

Rest 3 Minutes

9 Unbroken Clean & Jerks
1000/800m Row

**Every break on barbell= 200m penalty row, completed before continuing 


*Score = Time it takes to complete the workout

Rx: (115/85)

Rx+: (135/95)

SCALING/ STRATEGY 

Clean and Jerks

- Each round of clean and jerks should be a battle between 1-2 sets. You should not have more than one penalty per round.


 -Choose a weight on the barbell that is challenging and you are not 100% sure you can hang on to for a set of 15 but think it may be possible.

Row

5:00 or less

WEIGHTLIFTING

Components:

  • Bodyweight 
    0:30 Active Spiderman
    0:30 Inchworm to Push-Up
    0:30 Cossack Squats
    0:30 Plank Shoulder Taps
    0:30 Downward Dog to Upward
    0:30 90/90 Hip Stretch
    
    Hip Band
    20 Lateral Steps
    20 Forward/Backward Steps
    20 Glute Bridges
    20 Air Squats
    
    With An Empty Barbell:
    0:30  Good Mornings 
    0:30 Elbow Rotations
    0:30 Tempo Back Squats
    0:30 Back Squat Hold
    0:30 Strict Press
    0:30 Muscle Cleans 
    
  • For Time:

    15 Unbroken Clean & Jerks

    1000/800m Row

    Rest 3 Minutes

    12 Unbroken Clean & Jerks
    1000/800m Row

    Rest 3 Minutes

    9 Unbroken Clean & Jerks
    1000/800m Row

    **Every break on barbell= 200m penalty row, completed before continuing 


    *Score = Time it takes to complete the workout

     

    Rx: (115/85)

    Rx+: (135/95)

    SCALING/ STRATEGY 

    Clean and Jerks

    - Each round of clean and jerks should be a battle between 1-2 sets. You should not have more than one penalty per round.


     -Choose a weight on the barbell that is challenging and you are not 100% sure you can hang on to for a set of 15 but think it may be possible.

     

    Row

    5:00 or less

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