Strength
Clean & Jerk
- Build to a heavy single.
Notes
Today we are building to a heavy single for the clean and jerk. You may take as many sets as you need to build in weight to your heavy single. As always, we want this single to be technically solid. You should have no more than 1 miss today as you look to find your heavy single.
Conditioning
June 2022 Benchmark
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.