Welcome back to another week of training here at The Hut! As the newly freshened up front door states, we have Yoga with María Monday at 5:30PM on Zoom. An hour of so of restorative yoga is the perfect compliment to a workout like “Gwen”.
BEFORE yoga, come to a group class, get lots of clean and jerk technique work, then pick a heavy load and hold it for big sets of 15 reps, 12 reps, and 9 reps, resting as needed between sets. This is as much a mental test as is it physical. Take a look at this video with an athlete doing the workout “Gwen” as she adds commentary about the workout while we watch her work through the 15, 12, 9 rounds. The challenge with this workout… is, well, the workout! But there is an added challenge to this benchmark of finding just the “right load.” Too light and it goes too fast. Today is considered a heavy day for the week. Too put this another way: this workout is also the heavy lifting day for the week. It is NOT for time- meaning, the heavier you go, the better (as long as all the reps go unbroken!) Too heavy and you don’t accomplish the goal of moving the weight through 15 then 12 and then 9 reps unbroken. Heavy and unbroken. Try and think in advance what load you will likely lift. Then warm up, test it out a bit and make the decision.
Workout of the Day:
“Gwen” – compare toNov 13th 2019 and Nov 16th, 2016
15*12*9 reps of clean and jerk, as heavy as possible
Post load and number of breaks (the goal is none) each set to chalkboard/journals
the * equals rest as needed!
Touch and go at floor only. Even a re-grip off the floor is considered a “break.” Active breaks in the front rack, hip crease or even overhead are all allowed and necessary. No dropping from overhead- except in emergency or on the VERY FINAL rep of each set. Use same load for each set… and more than on 161116.
*Rest as needed between sets, rest long enough to get the next set unbroken.