Be sure to do your ten minutes of pre-class dynamic flexibility work.
1. With PVCF: five minutes to review the basic positions of the clean: floor, hang, extend, pockets, jumpshrug, scarecrow, rack.
2. With empty barbell: four rounds of deadlift x 3, power clean x 3, front squat x 3, press x 3, push press x 3, push jerk x 3 (5 min)
3. 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.
Level III: 30 Clean & jerks (135/95lbs) for time. Cut-off is four minutes. Penalty of one burpee for every second over 4:00. 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. Despite the rapid pace, this is NOT going to be a flail-a-thon! Concentrate on hitting the various positions we drill: hang, extend, pockets, and a solid 1/4 squat receiving position.
5. 21-15-9 reps not for time of calorie row and GHD sit-ups or toes-to-bar or tuck crunches.
DON'T FORGET! The first meeting of the PVCF Movie Club is tonight at 8:30pm in Noho.