Clean & Jerk - Grace

Friday, June 17, 2022

CFG - Lucas

1200 - 14 of us

Warm Up

plank jacks

face down scorpion

banded shoulder flexion

reverse snow angels

side lying windmills

banded speed skaters

banded squats

2-1-2 jumps

slow glute bridge

banded side steps

Weightlifting

Every 2 minutes, for 16 minutes (8 sets):

Clean and Jerk 

Use the 8 sets to build to today’s 1-RM Clean & Jerk.

I worked up from 95-105-115-120-125-130-135-135 and felt like I had good form

Metcon

Grace (Time)

For Time: 

30 Clean and Jerks, 135# / 95#

This is performed as a ground to overhead, it does not need to be a proper clean and jerk.

I scaled to 75# and finished in 3:07.  This is the first time I have done Grace and felt like I achieved the intended stimulus.  I went 5/5/4/4/4/4/4 and was able to do power cleans and push presses.  In the past I have gone heavier (85 or 95#) and allowed my form to break down in addition to resorting to singles.

Lagniappe

3x8x90# Reverse Hypers