🏋️♀️ Blog Post for January 23, 2025: Master the Clean & Jerk
- BNFIT GYM
- Jan 22
- 1 min read
Today's WOD at BNFIT Gym emphasizes strength, precision, and endurance. From refining your clean and jerk technique to challenging AMRAPs, this session will push your limits and build full-body power.
🔍 What’s in Today’s WOD?
Warm-Up: Target your mobility and technique with kettlebell swings, strict presses, and progressions for the clean and jerk.
Strength Work: Build your clean and jerk proficiency through percentage-based lifts and a progressive EMOM to refine form under load.
Fitness Workout: Two 10-minute AMRAPs featuring gymnastics, dumbbell work, and cardio, designed to challenge your stamina and skill progression.
Cool Down: Stretch it out with a focus on quads, back, and core to aid recovery and prevent soreness.
🚀 Pro Tips for Success
Warm-Up Focus: Use this time to perfect your clean and jerk setup. Gradually increase weight while maintaining form.
Strength Progressions: For the clean and jerk, focus on smooth transitions between the clean and jerk phases. Start at lighter weights and build confidence as you progress.
AMRAP Strategy: In the gymnastics movements, keep sets small to maintain consistency. Pace your cardio efforts for steady performance throughout.
Cool Down: Prioritize your quads, lower back, and shoulders to recover effectively from the high-volume lifts and gymnastics.
💡 Coach’s Tip: Pay attention to your footwork in the split jerk—it’s the foundation of a successful lift. Stay consistent and controlled.
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