10 Power Clean and Jerks (185/125 lb.)
*Work up to heavy 7 rep C+J
Today’s workout is a 3-round couplet of moderately heavy hamstring, low back, and overhead demand. The total volume of the workout is that of a heavy Grace, but mixed with more hamstring demand. This workout is intended to be not only a gnarly breather but also pretty challenging on the back side.
Prior to the metcon, we are working up to a heavy set of 7 on the Power Clean and Jerk. This is to be performed touch and go and will give you the opportunity to work on your barbell cycling skills as well as help determine an appropriate workout weight.
The Jerk can be performed as a Push or Split Jerk. It should be a weight with which you can start as a Push Jerk for about half of the workout, and may revert to a Split toward the later half when fatigue sets in.
Choose a loading with which your Clean and Jerks are performed in fast singles from the get-go. Even if you can perform some reps touch and go (should only be able to touch and go a few anyway at the chosen weight), you will be unnecessarily loading your back and in this workout, you can’t afford that extra time under tension.
Deadlifts should be a load with which you could do 10 unbroken fresh, but may choose to perform smaller sets of 3-5 with short breaks to keep the low-back fatigue at a minimum.
Times for this workout will be ranging from 7-10 min.