Monday October 11th

21.10.11

INTENDED STIMULUS

1,) 3+ muscle-ups and 5+ clean and jerks per round.
2.) More moving and less resting.
3.) Choose options so athletes can perform the entire workout. Athletes should not be failing reps.

RX

8 Rounds For Reps:
:20 Muscle-ups
– Rest :10
:20 Clean & Jerks (135/95#)
– Rest :10

LEVEL 2

8 Rounds For Reps:
:20 Muscle-up Transitions
– Rest :10
:20 Clean & Jerks (95/65#)
– Rest :10

LEVEL 1

8 Rounds For Reps:
:20 Muscle-up Transitions
– Rest :10
:20 Clean & Jerks (75/55#)
– Rest :10

SKILL WORK

Pre-workout:
Build up to a heavy set of 1
Hang Squat Clean

STRETCHING

3 Sets
20 Banded Pull Aparts
:30 Wrist Extension Stretch / Arm

WHITE BOARD BRIEF

Target Reps | 3+ muscle-ups and 5+ clean and jerks per round.
• In today’s workout, we have a short window to accumulate work and an even shorter window to rest.
Look to choose movements that allow you to move for most of the :20. If you are doing more resting than
moving, you will not get anything out of this workout.
• The weight of the clean and jerk should be similar to a weight you would use for the benchmark workout
Grace. If you have never completed Grace before, the weight should be something you can perform 3-5
unbroken reps every time you pick up the bar.
• As for the muscle-ups, don’t choose an option that forces you to rest for most of the :20. A little break is
fine, but we should get one big set or two to three mini sets within the :20.