Here are our PVCF Champions who just threwdown for a 10k! Unofficially,Ryan Katz is the winner!
(Both athletes got lost and ran far off of the course route so we still need to calculate exactly where they actually ran ;D !)
Well done Ryan and Mael!
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Be sure to do your ten minutes of pre-class dynamic warm-ups.
- Even minutes: 8 front squats (empty bar or light weight)
- Odd minutes: 30 Double-unders (or 30 sec practice)
2. Technique review: the split jerk (10 min)
Take 20 minutes to work up to a 1RM C&J. Not necessarily a PR, just the heaviest weight you can move today.
Level III: squat clean and split jerk.
Level II: power clean and push jerk. If you are progressing toward the full clean, push jerk + front squat.
Level I will practice the muscle clean and strict press.
- 30 Clean & jerks (135/95lbs)
Level II: "Training Grace" AMRAP in 4 minutes of clean and jerks. If you get to 30, record time. Use 60-70% of your heaviest c&j single.
Level I: 6x5 muscle clean and press @ 50%
This is a time-delimited version of the benchmark WOD "Grace." Traditionally, "Grace" is done "ground-to-overhead anyhow"--that is, power cleans and push jerks. Your goal is 30 reps. Concentrate on hitting the various positions we drill.