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Benchmark Workout | "Grace"



"Grace"

Perform as many Clean & Jerks as possible in 4 minutes.
If you get 30 Clean & Jerks before time is up, you are done!

 

Progressions for "Grace":

1.  30 Dumbbell Muscle Clean & Push Press (10/5#)
 
2.  30 Dumbbell Muscle Clean & Push Press (15/10#)
 
3.  30 Dumbbell Muscle Clean & Push Jerk (15/10#)
 
4.  30 Clean & Jerks (45/35#)
 
5.  30 Clean & Jerks (55/40#)
 
6.  30 Clean & Jerks (65/45#)
 
7.  30 Clean & Jerks (80/55#)
 
8.  30 Clean & Jerks (95/65#)
 
9.  30 Clean & Jerks (115/80#)
 
10. 30 Clean & Jerks (135/95#)

 

*If you completed the assigned work in <4:00, record your time, and if appropriate, next time increase the challenge (attempt the next progression).

*If you failed to complete your assigned work in <4:00, record your performance, and next time, repeat at the same challenge. 

 

Only by repeating workouts can we confidently measure our progress. We’ve chosen to repeat those workouts most challenging, formative, and expressive of the our fitness ideal, and this lady, "Grace", fits the bill.

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