Looks easy, or is it? Find out in this week’s #GutcheckThursday!
Intended Stimulus
Light & fast is the goal this week. The weight you choose on your barbell should be a weight that you can perform in 3 sets or less for the round of 20 & 15 and ideally hang on to unbroken for the round of 10 & 5. Your 200 m runs should push the pace, especially as the reps descend on the barbell. Utilize your hook grip on the power cleans to mitigate grip & forearm fatigue. Faster times this week will be right around the 10 minute mark or faster
Movement Standards
The power clean begins on the floor and finishes in the front rack position, elbows in front of barbell, hips & knees in full extension
The push jerk begins with the barbell in the front rack position, elbows in front of barbell, and finishes at the top with an active, overhead position, elbows fully extended & in line with ears, hips & knees in full extension
Adaptations / Modifications / Scales
Overall, the volume & load in this workout is low-to-moderate, so avoid reducing repetitions if possible
Reduce the load on the barbell to match the intended stimulus
Modify the power clean to a lighter variation from the hang or consider a hang dumbbell clean if needed if pulling from the floor is not an option
Modify the push jerks to single-arm push jerks or landmine push presses this week if pressing overhead with a barbell is not in the cards
Sub the run for a 250m/200m row or 500m/400m bike (C2 or fan) if needed
