>Yesterday I had the pleasure of spending the day at Team MDUSA practice. The highlight of the day, and one of the coolest things I’ve seen in person, was Tom Sroka hitting a PR Clean & Jerk of 200kg. Yes, boys and girls, I said TWO-HUNDRED kilos—that’s FOUR-HUNDRED and FOURTY pounds.
Possibly the best part of this lift was the fact that this was Tom’s FIFTH attempt at 200kg. He had Cleaned 200kg four times, and missed the Jerk, over the course of about 15 minutes. No one in the room thought he could possibly make the lift on his fifth attempt, but Tom just could not let it go.
Tom Sroka – 200kg Clean & Jerk:
>I also had the opportunity to appear on Coach Pendlay’s podcast, and share a discussion about competition with Glenn, and super-elite Weightlifting Coach, Don McCauley. Click here to listen to The Weightlifting Scoop.
1) 7X1 2-Position Clean + 1 Jerk – heaviest possible, rest 60 sec.
*Notes: Position #1 is from the floor, Position #2 (without dropping the bar) is the low-hang – approximately 2″ from the floor. The Jerk comes after the 2nd position Clean.
2a) 4X3 Clean First Pulls w/ 3 count pause at the knee – heavy, rest 60 sec.
2b) 4X4 1&1/4 Front Squats – heavy, rest 60 sec. VIDEO DEMO
*Notes: Straps should be used for Clean First Pulls.
6 rounds for total working time of:
Row 20 Calories
Rest 1:1 for first 3 rounds, then 2:1 for final 3 rounds. (Ratio is WORK:REST.)
*Then, after completing the final round, and its prescribed rest…
3 minutes Max Distance Sled Drags @ 250/165# using a 50′ down and back shuttle style track.
1a) 3X8 Weighted GH Raise – heavier than last week, rest 45 sec.
1b) 3X20 Reverse Hypers – medium/heavy, rest 45 sec.
GROUP #1 Conditioning
3 rounds for time of:
20 KBS 32/24kg
GROUP #3 Conditioning
5 minutes to complete:
1 set ME UB Muscle-Ups, then…
EMOM for the remaining 4 minutes 3 UB Muscle-Ups.