090404 WOD

Workout: Hang power clean and jerk 1-1-1-1-1-1-1 reps

Warmup: 1000m Row for time (try to set a PR)

Post time for row and load for C&J to comments.

Todays WOD is 7 sets of 1 rep each.  Ideally increase the load every set (rep).  If you know your PR for clean and jerk, start a bit higher and work down.  I.e., if you are going for a 185# C&J, the progression would look like;
95×1, 105×1, 115×1, 135×1, 155×1, 165×1, 185×1.  This is a “hang” power clean.  Which means it starts mid-thigh, versus off the ground.  Here’s a good video of power cleans, even though these are from the ground, vs. the “hang” which we’re doing today.


Today is the funeral for Contra Costa County Fire Captain John Nunes.  He served their department for 32 years and leaves behind a family.  I will be attending in SRFD Class A Uniform.  If anyone wants to go with me, let me know.

Click here for the service information.


1 Comment

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One response to “090404 WOD

  1. Bike ride today with the family. I towed my son in the trailer, and my wife rode her road bike for the 2nd time. We did about 20 miles, beautiful day.

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