Workout of the Day
STRENGTH
5-7 Sets, Building
3 Power Cleans + 3 Push Jerks
Notes
Complete 3 Power Cleans, as singles. Take a few seconds between each rep to ensure proper start position and full tension with the barbell.
After the third clean, adjust rack position and complete 3 Push Jerks. You may cycle the barbell from overhead or reset at the rack position, as technique allows.
Work with moderate loads that allow you to improve technique. You can stay at one weight or build a bit.
METCON
AMRAP 10 MIN
15 Double-Unders
3 Chest-to-Bar Pull-Ups
30 Double-Unders
6 Chest-to-Bar Pull-Ups
45 Double-Unders
9 Chest-to-Bar Pull-Ups
60 Double-Unders
12 Chest-to-Bar Pull-Ups
75 Double-Unders
15 Chest-to-Bar Pull-Ups
etc.
Notes
Continue adding 15 Double-Unders and 3 Chest-to-Bar Pull-Ups per round until time is called.
DU:
A. 10-20-30-40-etc.
B. 5-10-15-20-etc.
B. 30-60 sec practice per round
C. 30-60-90-120-etc. Single Unders
CTB
A. 1-3-5-7-9-etc. (~half volume)
B. Chin Over Bar PU (kip or strict)
C. Toe Assisted Chest to Bar or Chin Over PU
As an alternative, instead of scaling to keep the intended stimulus today, consider using this workout as 10 minutes of practice on one or both of these 2 skills!
Programming Template: Week 2/8
Can You Touch Your Toes?
Some people fold in half like it’s nothing. Others get vertigo when they bend over. What’s going on here? A few things affect your available range of motion. We’ll focus mostly on your CNS, then touch on a couple other factors.
Your central nervous system’s stretch tolerance decides how far it’ll let a muscle stretch before it thinks things are getting sus and puts the brakes on. When you “start to feel tight” is often more about this than about actual tissue length. This limitation is a protective mechanism your body developed. Useful at extreme ranges, but pretty restrictive if setting up for a deadlift or overhead squat feel impossible.
The best way to increase range of motion at a given joint is short, repeated, consistent stretching, ideally multiple times a day. Your CNS responds much better to lots of short exposures spread through the day than to one long, intense session every so often. You only need :30-2:00 per stretch. Focus on breathing and relaxing into it. On top of that, emphasize the positions you’re trying to develop in class. The uncomfortable front rack or overhead position: spend more time there, under load, fighting for good position. Over the long run that’s what actually adds sarcomeres to your muscle fibers at end ranges so you’re ALSO strong in end range.
Additional Considerations
Connective tissue stiffness. Fascia and tendon get stiffer with disuse or old injury. Same fix as above, just know it moves slower.
Joint architecture / injury history Sometimes it’s your bony structure, not soft tissue. Or the result of that bike accident 10 years ago. That’s just the hand you’re playing with, and there’s not much to be done about it. Adjust your stance, grip, and position to find the strongest, most stable setup you can without impinging. You can still be a valuable member of society and never do a push jerk I promise.
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