WOD Mon. Aug. 6

August 5th, 2012

Basics Skillwork: Clean and Jerk –> Practice the Clean. Practice the Jerk. Practice Clean & Jerk.
Level 1/2: With a partner, practice the Clean & Jerk using a PVC pipe. Really work on improving your mechanics. The Olympic lifts are some of the hardest to master, but they are also the most efficient and powerful means of achieving overall strength and power! Don’t neglect or slack off on the PVC work. Critique each other and really work on improving your form and technique.

Level 1/2
Clean and Jerk 3-3-3-3-3 reps

Work on the Clean as a separate movement with some weight, then work on the Jerk as a separate movement with some weight, and finally put it all together with light to moderate weight. You have to get the mechanics down before you do heavy weight. Improper mechanics on this lift can lead to serious injuries. Good mechanics will establish a solid foundation for success and incredible gains!

Lu Xiaojun – Gold medalist in the 77kg category for the Clean & Jerk at the 2012 Olympic Games.