Conditioning:
3 rounds, unbroken, of:
DB Hang Clean & Split Jerk, 10 reps
Rest 90 seconds
Weight is 50#/35#
This is not for time but you are required to get 10 reps unbroken for three rounds. If you get the first and second rounds unbroken but the you have to rest at rep 8 on the last round, you then have another round added on. If you get 10 reps unbroken on this fourth round, your workout is over. If you miss again, another round is added and so on.
This movement is from the hang and each rep must start from below the knees. You must also split jerk, return your feet back together, and then you can bring the db's down for the next rep.
This workout is about style points as much as it is about conditioning. Make the receiving position of both the clean and the jerk look good.
8 comments:
Good stuff tonight. 3 sets unbroken as RX'd, but man I need to learn the split jerk better. Thanks for telling me to split the difference when getting my feet back together Ricky.
DLs were good. 352# for 5, with good form.
Good to see 7:30 monsters moving some weight. Forgot to say this Monday, welcome Brian, Nate, and Big Tony!
This conditioning is what I call a grip killer. Very enjoyable though.
84# x 3 on press. The DB hang clean and split jerk WOD was tougher than I expected.
Press- 88#x4
Conditioning- tried using 35# but really pulled on neck and back when I brought the weight down, so dropped to 25#. Still was nasty. Definitely was a grip and forearm killer! I still liked it!
This was brutal. Thanks Dave for the encouragement!
-Jake
Not a prob bro. Thanks to Jake and all the Tues/Thurs/Sat monsters for having me at their class and pushing me through the lifts and the metcon. Friday folks, don't be suprised if you get a little black lung at the end of your workout today!
Press - 89 x 3
Loved the DB Grace. Managed to kick the split clean/scissor jerk habit. For some reason, I'm a little disappointed it didn't stick around.
Hey Ricky, could you send out the spreadsheets to the Mon-Wed-Fri 7:30 crew? Thanks man!
Dave
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