Today was the first day of spring break for AJ, so I had an opportunity to work out with both her and my wife during the week for the first time in a while. Coach Drea had the three of us, plus Melissa & KB to deal with today.
We started with a bit different of a warm-up today that involved some banded stretches, 90 seconds of rowing or biking, empty barbell good mornings, and empty barbell muscle cleans and strict presses. Made for a good way to get going and I was definitely warm by the time we were done.
After that it was some rope work (ring rows on the rope, knee tucks, and foot locking practice) and some more barbell warm-up for cleans and jerks. But we didn’t waste much time after that, diving into warming up for the workout.
My warm-up on the C&J was: 75# x2, 95# x2, and 115# x2
And then it was time to start the workout itself!
- For time:
- 5 clean and jerks
- 4 rope climbs, 15 ft.
- 4 clean and jerks
- 3 rope climbs, 15 ft.
- 3 clean and jerks
- 2 rope climbs, 15 ft.
- 2 clean and jerks
- 1 rope climb, 15 ft.
- 1 clean and jerk
- Increase weight on the clean and jerk each round.
- Men: 135-145-155-165-185 lb.
- Women: 95-105-115-120-125 lb.
185# is getting dangerously close to my 1RM these days, so I decided to drop the weight a bit. Instead I went for 115#, 135#, 145#, 155#, and 165#. In hindsight I should have had another 20# hop somewhere in there and at least attempted 175# because 165# felt decent.
But I had more fun with the rope climbs. My first two rounds were simple attempts – jump and try and wrap my feet with the J-hook to be stable. And then Drea asked me to try to pull myself up on the round of 2 climbs. I made it almost to the top, but couldn’t figure out how to plant my feet and feel comfortable letting go long enough to touch the ceiling. I didn’t quite get that far on my single attempt, but I was still much further than I have been.
Unfortunately I think I “burned” off some skin on one of my fingers during the round of 2 — and began bleeding a bit. Oops. That slowed that last climb down a bit and I had to clean off the bar when I was done with my last C&J.
But I wasn’t the only one who had some successes today. AJ looked phenomenal with her split jerks and made it to the top of the rope for her last rope climb! Very proud of her!
Really it was a fun day at the box, but most of them are when I think about it. 🙂
Thanks Drea and thank you Bill for the pics!!