Clean and Jerk
5 attempts at a max for the day. Consider opening up at at around 85% and going up from there. No press outs. If you’re newer to the lift and the load used is more limited by technique than strength, perform 5 or more singles at your technical max, meaning where your form falls apart.
Example Warm Ups (based off 1RM):
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Every Minute on the Minute, 10 Minutes:
8 Burpee-Box Jumps 24/20″
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Throwback to the Lyceum days in 2009, and this exquisite picture of Coach Nick at Fight Gone Bad. #quadgoals
Prevention Strategies to Help You Avoid Getting Sick
Tis the season for a lot of things, including icky colds. Here’s a list we pulled from WebMD to help keep CFSBKers safe and healthy:
- Think of hand washing as a survival skill (more on this below).
- Never touch your mouth, nose, or eyes without washing your hands.
- Don’t share food and other things that go in the mouth, as in guzzling milk from the carton or double dipping chips.
- Encourage family members or friends to cover their mouths with a tissue when they cough or sneeze and to dispose of the tissue themselves. No time to grab a tissue? Cough or sneeze into the inside of your elbow instead of your hands.
- Avoid sharing personal items like toiletries, towels, and pillows.
- Get proper rest and good nutrition to improve resistance and bolster immunity.
- Use paper towels instead of community towels in the bathroom and kitchen.
According to the CDC, frequent and thorough hand washing is the single most effective way to prevent catching colds, flu, or any contagious disease. Be sure to wash your hands frequently, including the following times:
- Before and after you prepare food
- Before you eat
- After you use the bathroom
- Before and after changing a baby’s diaper
- After handling animals or animal waste
- After coughing or sneezing
- When your hands are dirty
- More frequently if someone in your home is sick
To wash hands properly, follow these steps:
- Wet your hands and apply liquid or clean bar soap. Place bar soap on a soap dish that allows it to drain.
- Rub your hands together vigorously, scrubbing all surfaces for 15 to 20 seconds. That’s about how long it takes to hum the song “Happy Birthday to You” twice.
- Rinse well and dry your hands. In a public restroom, use the air dryer or paper towels.
- In the absence of soap and water, use alcohol-based disposable hand wipes or gel sanitizers.