Coach Paul will be hosting a 3-hour Running Clinic on Saturday, March 16th! 

Space is limited!  More info here

WOD for Wednesday 013013 – Click Here For Today’s Schedule
Clean and Jerk
Establish 1RM
–Rest–
Complete 4 Rounds:
Max Reps Push Press (155/105)
30 Double Unders
Rest 60 seconds between rounds

Post Clean and Jerk Loads and Workout Time to Comments
For the strength segment, after a thorough warmup take 20 minutes or so to establish a 1RM Clean and Jerk for the day.  You can power clean or squat clean, as well as push jerk or split jerk…just go for max weight.  It’s ok to leave a little in the tank for the next time.  Put your PRs on the board and get that cowbell ringing!

For the conditioning workout, take the Push Press bar from the floor (ie, Clean it).  Load should be heavy, but enough to where you can get at least 4-5 reps per round…around 75% 1RM.  As soon as you put the bar down after your max rep attempt, perform 30 DUs as fast as possilbe.  Rest 1 minute between rounds.

Know the difference between a Push Press and a Push Jerk
[youtube]http://www.youtube.com/watch?v=L7_DylBEW5Q[/youtube]