MONDAY 1.14.19

(This one was originally posted on a Saturday so there is a Team Version!)

SP Monday Re-Test Means that we have done this workout before!  If you were around last March - make sure you check your score from 03/31/2018 and see how you improved!

PROGRAM B

For Time:

10 Clean and Jerks
10 Box Jump Overs
9 Clean and Jerks
9 Box Jump Overs
8 Clean and Jerks
8 Box Jump Overs
7 Clean and Jerks
7 Box Jump Overs
6 Clean and Jerks
6 Box Jump Overs
5 Clean and Jerks
5 Box Jump Overs
4 Clean and Jerks
4 Box Jump Overs
3 Clean and Jerks
3 Box Jump Overs
2 Clean and Jerks
2 Box Jump Overs
1 Clean and Jerk
1 Box Jump Over

RX Men: 95#
RX Women: 65#

RX + Men: 115# +
RX + Women: 75# +
(Go 135/95 if you are feeling it!)

Today would be a fun day to sub out the clean and jerk for like a sandbag or tire flips or whatever odd object you have!

Goal: Crush it!  Ha ha ha!

PROGRAM A

For Time:

10 DB Clean and Jerks
10 Box Jump Overs
9 DB Clean and Jerks
9 Box Jump Overs
8 DB Clean and Jerks
8 Box Jump Overs
7 DB Clean and Jerks
7 Box Jump Overs
6 DB Clean and Jerks
6 Box Jump Overs
5 DB Clean and Jerks
5 Box Jump Overs
4 DB Clean and Jerks
4 Box Jump Overs
3 DB Clean and Jerks
3 Box Jump Overs
2 DB Clean and Jerks
2 Box Jump Overs
1 DB Clean and Jerk
1 Box Jump Over

RX Men: 40# DBs
RX Women: 25# DBs

RX + Men: 50# DBs +
RX + Women: 35# DBs +

Box Height - Men roughly 24" Women Roughly 20"

NOTES:

For this workout - choose a weight that you feel you can do the round of 10 clean and jerks in 90 seconds or less.  We don't want you having to take long breaks during this workout because the weight is HEAVY for you.  If you are tired and breathing hard - that is a different story.

For the clean and jerk the bar will start on the ground.  You will pick it up with the heels down, slight bend in the knee, chest up, back flat, arms straight, bar close to the body.  Stand by driving the heels into the ground and lifting the chest.  Once past the knees you will almost jump with the bar to make it weightless.  Shrug the shoulders and pull the elbows high and outside to keep the bar close to the body.  From here, pull yourself under slightly as you shoot the elbows around and through - catching the bar on the shoulders in a partial squat.

From that slightly dipped position with the bar on the shoulders - use the power of the legs to drive the bar off of the body and UP!  Move the face out of the way as you either press the bar up or press yourself under again slightly.  Keep the chest up but belly tight.  Make sure you keep the weight in the heels and avoid caving in of the knees.

For the box jump overs.  You may do facing or lateral.  We prefer facing unless you are extremely comfortable with this movement.  You will jump onto the box - then off of the other side.  Each up and over is 1 rep.

If you CAN - find something to jump on and over.  We prefer this at a lower height if possible.  If you cannot jump for injury or just not ready for it reasons - you may step up and over.

As always if you don't have something to jump ON and then over - just find something to jump over.  This should be roughly the same height as what we prescribed for jumping on!