Strength
Clean & Jerk
- x 1 x 4 sets @ RPE 7-8
Notes
Today’s strength is clean and jerk. You will have 15-minutes to complete your warm up sets and 4 working sets of 1 clean and jerk. All 4 sets of clean and jerks should be at the same weight. That weight should feel like a 7-8/10 difficulty. If you were here last week, aim to use a little bit more weight today.
Conditioning
June 2022 Benchmark Workout
Complete as many calories as possible in 3:00 on a Concept 2 Bike Erg.
Notes
June’s benchmark is a short, power-output test on the Concept 2 Bike Erg. This is the equivalent of an 800m time trial at the track. You have to start at a hard, but just sub-maximal pace and try to hang on for all 3 minutes.
Set the monitor to count down for 3:00. Press “select workout”, “new workout”, “single time”, and then set it to 3:00. Then press the check mark and as soon as you start peddling the clock will start.
When you are finished, press “menu”, “memory”, “list by date”, and click the magnifying glass to collect you data. You’ll want to record total calories as well as your average cal/hr.