Tagged: clean and jerk

GI Jane

Today was a good day. When I saw the WOD, I was dreading it, but no, it was pretty ok.

The skill tonight was clean and jerk, 1RM. I had 15min to do my 1 rep max. I started with a weight I knew I could get up, 135lbs. I’ve done 135lbs thrusters, I can clean and jerk it. My goal was to double my last recorded PR: 85lbs. Ok, it’s been a while since when did a 1 max rep…  I got progressively up to 175lbs, which I couldn’t get up. Came close, but the elbows wouldn’t lock. SO I retreated a little bit, went for 165 – success! Move on for my last try to 170lbs, double my last PR, and I managed to lift it. Pretty happy.

And now, the WOD: G.I. Jane. 100 burpee pullups for time. That’s it. You do your burpee, then jump to do your pullup. 20min cap. I took a strategic approach to it: sets of 10 with 15 second breaks in-between. That way I kept a good rhythm and would kill myself/cardio along the way. It took me 12:50Rx, so I averaged around 10 burpees per minute. It also helps to have a good impulsion – I didn’t have to burn extra energy to do the pullup.

Oh, there was an option B, should you not want to try G.I Jane: 12.1. Yep, 7 minutes to do as many burpees as possible. Sucks both way…

So I entered dreading what was lying ahead, and came out with a PR and a decent time for a (in the end) good workout.

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13.4

New Open WOD, new mindset.

I took a more zen approach to 13.4. As I mentionned yesterday, I’d never lifted 135lbs, ever. If I could do 1 rep in the WOD, I’d be happy. Completing the round of 3 would be a personal achievement. Getting in the round of 6, it’d simply be awesome. Like I said, every lift done in this WOD is a PR for me.

Btw, 13.4 is the following: 7 minute AMRAP: 3 Clean and jerk (135lbs), 3 Toes-to-bar, 6 Clean and jerk, 6 Toes-to-bar, 9 Clean and jerk, 9 Toes-to-bar, etc.

I also took a smarter approach to the lift, and my expectations. I got at the box about an hour before the WOD, warmed up and started lifting, getting gradually heavier. Plastic to 45 to 95 to 115 to 135lbs, taking rests in between so not to smoke my shoulders and legs. A split-jerked all of them to make sure I was comfortable with the movement. At the end, I was happy. I lifted 135lbs TWICE! That meant I could at least do 1 clean and jerk at 135lbs during 13.4 – my honor was safe. 😉

The toes to bar were never an issue for me – I like knees to elbows, and all I have to do is extend the legs more. 🙂

In 7 minutes, I ended up doing 41 reps – 41 PRs! That’s getting in the round of 12, wouldn’t you know. It was surprisingly demanding on the cardio, too.

Supplements

1 scoop (10g) Beyond Yourself AMRAP (BCAA) with 12oz water – during training, 1 scoop (30g) Beyond Yourself Whey ISO in 500ml water – after training