Level 1

20 Clean and Jerks

1000 m Row

20 Clean and Jerks

Level 2

20 Clean and Jerks (95/65#)

1000 m Row

20 Clean and Jerks (95/65#)

Level 3

20 Clean and Jerks (115/75#)

1000 m Row

20 Clean and Jerks (115/75#)

*Less than 9 minutes

Level 4 Rx

20 Clean and Jerks (135/95#)

1000 m Row

20 Clean and Jerks (135/95#)

*Less than 9 minutes

Motivation

I hope you all had a wonderful Thanksgiving weekend.  With the passing of my Grandfather last Sunday it made for many tender moments as I reflected on what I have to be grateful for.  It was a great week for me as I got spend time with my Father and my boys at his house in Modesto.  I made it back to town on Thanksgiving afternoon for dinner at my Mother’s.  I can’t remember the last time I was with both my parents on Thanksgiving day.  On Monday evening, Sarah and I are headed to New York City for my Grandfather’s funeral.  It has been several years since I have visited the east coast.  This will be an opportunity to see many family members I haven’t seen in years.  Sarah and I will be gone until next Tuesday.  I miss being at the gym.  I look forward to events like our Thanksgiving Day Scavenger hunt and our upcoming Holiday Party.  I am sad to be missing out on both but I am looking forward to being with extended family.  Make the most of all our situations.  Find the joy in every circumstance.

Strength

Day 1

Strategy

Smooth and steady. Pace the first set of Clean & Jerks and the row. The second set of Clean and Jerks you can attack. I would rather see smooth good technique than fast times and sloppy technique. Make it look good and you will feel good. 

Get More Awesome: 120 second Plank Hold