February 8, 2019

By February 7, 2019Workout of the Day

Skill

Front Squat
3-3-3-3-3

Work up to a strong effort three rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 8 Minutes

6 Power clean 135/95 lb
4 Push jerks 135/95 lb

Workout notes

Today’s workout is a short couplet of two barbell movements. Each round has a total of ten reps.  For the cleans the best strategy will probably  be to knock out each set of six in single repetitions.  Give yourself a little rest so you can complete the set of four jerks in one set.  Ideally you have a weight light enough that you can easily complete a set of four when fresh and under fatigue.  If you find that you need to break up the set of four early on you have gone too heavy!

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