A.
Every 3 minutes, for 30 minutes (10 sets):
Clean & Jerk
Use the ten sets to build to today’s 1-RM Clean & Jerk.
B.
“Grace”
30 Clean & Jerks (135/95 lbs)
This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.
B. Bryan – “Grace” – 6:27. Brandon – 15:44.
A. 90kg (~200#)
B. 5.15 Rx – first attempt at Grace ever!
A. 295
B. 3:37
265
3:35
PR star!
A. C&J: 205 — failed 215, so worked on two clean pulls at 215 and 225 to complete ten sets.
B. 7’02” Rx
Overhead barbell movements are a pretty big weakness for me.
Mobility?
A: Worked up to 254. It’s 10lbs under my 1RM but, I was just not feeling it today. I hit the clean at 264 just fine but, I could not finish the jerk.
B: 2:05 RX
Hi José! Is that a PR for Grace?
Hey! Lol I think I will have to say yes.
A. Worked up to 205. 10# PR! Glad to hit it today. Goal is 225 by year end.
B. Rx’d 5:01. Not a PR but close (4:48). Ready for some R&B this weekend.
Day behind again. Did yesterday’s row/run/pushups:
4:20, 4:24, 4:20, 4:18…now I get to sit and think about doing Grace for the next 24 hours.
Super fast times! Can’t wait to see how fast you do Grace tomorrow! 🙂
A) Worked to 220. Got the clean at 230 twice but couldn’t get it overhead. For some reason, I can’t get over that 230.
B) 2:51. went with 115# today to get a true sprint. My fastest Grace was 3:15 Rx but that was a few years ago. I can get around 4min Rx. Happy to go under 3 even if it was scaled!
That’s some fast-movin!
A.) 245# for a 10# pr
B.) 2:27 for a 17 sec pr
Double-PR star! Great day!!
A) Up to 155. No new PRs today on this one.
B) 3:25 RX. Bested old PR of 3:31, which I’ll happily take, as I definitely wasn’t fresh after part A.
PR Star!!! Congrats!
A. Worked up to 285. Hit the clean twice and missed the jerks. Hit 265 successful clean and jerk. 305 is old PR.
B. 2:39 RX. Old PR is 1:48. Not too bad considering old PR was when I was fresh. The heavy clean and jerks definitely impacted my speed.
You’re close %-wise! What’s the difference between now and the time of your old PR? How old is old?
I was training to compete before and I’m training to be fit and healthy now. Numbers were higher. Times were faster but everything always hurt. Feel a lot better now and numbers aren’t too bad. I’m ok with this.
A: Max c+j today was 125. Loaded wrong and missed 140 vs 130, I was running short on time, so kept it at 125 🙂
B: Grace. She is my nemesis! I fear her. I loathe her. She destroys me! Last October I got 5:50, June 4:46.
Today 4:14 🙂 Still much slower than I would like. But progress!!!
MAJOR progress! That’s like cutting a minute off your mile time. 🙂
Thanks! Today, I got a little sloppy dropping the bar and that cost me time. Last time I was able to control the drop better, but killed myself.by doing 10 unbroken.
Today I set a realistic rep scheme and made a vow to stick to it no matter what.
33333
22222
11111
It worked well for me 🙂
A. Up to 195(95+%). Cleaned 205, but didn’t attempt the jerk.
B. As Rx. 4:15. Don’t have my previous time recorded, but this is at least a :45 pr. Not my best movement or time domain so I’m happy with it.
That’s a HUGE PR for this workout! Congrats!!
A. 225
B. 3:20
Nice work! First Grace?
A. This took me about 25 minutes. I eased myself up to 200 lbs then missed 220 twice.
B. 110 lbs and 5:45.
Cleans were solid until lack of confidence in 220, my pull was good. Jerk a little slow in legs as usual. Tried to lower the load for Grace and go hard, still missed my PR with more than a minute and a half. Got some work to do alright…
Keep up the consistency! Just think how much you’ve gained in just the past few weeks of being back. More good things to come! (especially since you’re being smart about it)
… short on time, shoulder was unhappy with overhead movements, and Captain Quiet of the Dumping Police was up early today so …
A. Squat Clean OT2M
155-165-175-185-195-205-215-225-235(f)-235-245(f)
B. EMOM for 5 minutes (5 sets):
6 – 135# UB Squat Clean
… moved, got my heart rate up, worked on barbell cycling, on to rest days …
My shoulder has been fired up the last couple days too. Good call on the mods. And “Captain Quiet” made me spit water on my computer!
The Dumping Police… gets me 60% of the time, works every time.
A: Not much time so took 20min to find my 1-RM C&J – 70kg
B: Did with 40kg – 4:17
I think Grace is one of these short WODs where a training partner that pushes you would really make big difference. I took too many “long” breaks…
Another thing I would do next time something similar comes up is to rest in the rack position instead of dropping the bar.
Great points! We will be running a series on barbell cycling technique starting next week! Check it out for ideas!
A. Worked to 155 caught clean failed jerk
B. 2:48 – last one 2:55
Overall not what I wanted but after no sleep, wearing kit for hours and flying everywhere I’m pretty dehydrated and it usually takes a day to recover.
So a PR star?!
A baby PR but yes a PR. I think I could go faster if I did it a different day. Next time!