Workout of the Day, 2.28.13

ROWING with Ave, at 8am and 530pm.
RUNNING with Ave, at 630pm.

Below, Sayra is in a great finishing position for the Clean and Jerk in an Olympic Lifting Meet last year.  This weekend, she and 8 other athletes from Liberty Barbell Club (CFCC’s Olympic Lifting contingency) will be competing in the Arnold Classic.  Look for lots more info and up-to-date details on Liberty Barbell Club’s Facebook Page.

sayra

WORKOUT OF THE DAY:

MOVEMENT PREP: Lax Ball Hip Flexors and Quads – 2 minutes per side. Lax Ball Shoulders while in Glute Bridge, 1 minute each side. Wall Quad Stretch, 1 minute per side. Adductor Mobs, 5 per side. Spiderman Steps, 5 per side. Single Leg Glute Bridges plus Overhead Reach, 5 per side.

SKILL WORK: Review the Split Jerk.

STRENGTH: Split Jerk, work up to a peak set of 1.

SKILL WORK: Power Clean to Split Jerk.

CONDITIONING:

Grace (135/95) 30 Clean and Jerks, for time.

Here’s a little bit more about “Grace”.

A video I made a LONG time ago (2008) of Single Arm Grace – 30 Clean and Jerks for time of 135lbs. with ONE ARM (15 on the left, and then 15 on the right).

The winner of the CrossFit Games (2012 and 2011) does “Grace” with 225lbs. in less than 5 minutes.

2 Ladies from CrossFit Boston perform “Man Grace” – 30 Clean and Jerks for time at the men’s weight of 135lbs.

Rob Orlando would probably clean and jerk a lot more if his form was better :)  but this is an impressive, if not sulky, effort all the same.

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