Warm Up:
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 clean-grip deadlifts (empty barbell or PVC)
:30 up-downs
10 shoulder presses (empty barbell or PVC)
:30 up-downs
Specific Warm-Up:
3-4 sets:
2-3 clean and jerks
– Increase loading across each set.
– Rest 1:00-2:00 between sets.
BENCHMARK WOD: IQF 24.4
Complete as many reps as possible in 10 minutes of:
10 clean and jerks (85/135 lb)
– Rest 1:00
10 clean and jerks (125/185 lb)
– Rest 1:00
10 clean and jerks (155/225 lb)
– Rest 1:00
Max reps clean and jerk in the remaining time (165/245 lb)
Intended Stimulus: 20-60 reps today
Intermediate:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks (75/115 lb)
– Rest 1:00
10 clean and jerks (95/135 lb)
– Rest 1:00
10 clean and jerks (115/155 lb)
– Rest 1:00
Max reps clean and jerk in the remaining time (125/185 lb)
Beginner:
Complete as many reps as possible in 10 minutes of:
10 clean and jerks (35/45 lb)
– Rest 1:00
10 clean and jerks (45/55 lb)
– Rest 1:00
10 clean and jerks (55/65 lb)
– Rest 1:00
Max reps clean and jerk in the remaining time (65/75 lb)
Home Workout:
Complete as many reps as possible in 10 minutes of:
10 dumbbell clean and jerks (35/50 lb)
– Rest 1:00
10 dumbbell squat clean and jerks
– Rest 1:00
10 x (1 dumbbell squat clean + 1 dumbbell hang squat clean + 1 dumbbell push jerk)
– Rest 1:00
Max reps dumbbell squat clean thrusters
Movement scaling options:
Clean and jerk: Load, hang clean and jerk, dumbbell clean and jerk, clean (overhead limitation)
Cool down:
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg