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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

Thursday, August 1st, 2013

Annette & the kids at FarmFit. Photo Credit: Marc Lavergne

Fitness:
A. Every two minutes, for 16 minutes (8 sets):
Clean Pull + Clean + Jerk
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%+ (only if technique is solid)
B. Complete 5 rounds of the following for time:
5 Deadlift (225/155)
Bear Crawl to end of gym & back
Burpee Broad Jump on the way back
Rest 1 min between rounds.

Fitness:
A. Every two minutes, for 16 minutes (8 sets):
Clean Pull + Clean + Jerk
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%+ (only if technique is solid)
B. 3-4 sets not for time:
3 Deadlift
Bear Crawl to end of gym & easy walk back
Walking lunge to end of the gym & easy walk back
Rest 1 min between rounds.

Performance:
A. Every two minutes, for 16 minutes (8 sets):
Clean Pull + Clean + Jerk
*Sets 1-2 – 55-65%
*Sets 3-4 – 65-75%
*Sets 5-6 – 75-85%
*Sets 7-8 – 85-95%+
B. Complete 5 rounds of the following for time:
5 Deadlift (345/225)
Bear Crawl to end of gym & back
Burpee Broad Jump on the way back
Rest 1 min between rounds.

Coach’s Tips

For Part A, build up the weight per set as indicated, but only if it feels good and if your technique is solid.  For the pull, focus on leg and hip drive and keeping the bar close to the body.  The clean can be power clean or squat clean, work on what you think is weakest for you, however, remember that the first part of you clean should be exactly like your pull if your pull was technically sound.  The last part of this short complex is a jerk, which can be a power jerk or a split jerk.  Don’t underestimate the deadlifts in this workout, we want each rep to be perfect.  Use no more than 75% of your 1RM for this workout.  Make sure you calculate your rest exactly, it won’t be quite enough to recover so aim to keep your pace pretty consistent throughout.  Use extreme caution on the burped broad jump, particularly if you have knee, ankle, hip or lower back issues or if you are not yet squatting your bodyweight.  In this case sub walking lunges or a burpee a lunge instead of a jump.  Another good substitution would be a very heavy farmer carry.

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