Name: Playbook - Claire Thomas - W5/D3 POWER CLEAN & JERK + CONDITIONING
Uploaded: 2024-04-26T18:27:27.996Z
Duration: 45 min
Description: W5/D3 POWER CLEAN & JERK + CONDITIONING

BriAnne

Katie

Great way to start a Wednesday!! Was able to do all double unders this go around! Worked up to 125 on clean and jerk. Really want to hit 135 by end of this program!!

Hannah

Shianne

Courtney Rodriguez

Hannah 

Quick and effective! Forearms and traps burning so good

So fun!!!! Except those jumps squats 😅

Amanda

There was a party this morning Coach!  That conditioning circuit was on point and tested mental toughness for sure! 👏🏾🤙🏾

Amanda Dunn

Kerry

Yesenia

Krista

Alice

Lynn 

Took 25 mins. Whew! I did single unders instead of doubles.

Stefanie Dodson

This tested my form, I definitely slowed down to check it often. Also ordered my 25lb bumper plates so I can keep building muscle. 👏🏼💪🏼

Brittany

Much harder than I thought it would be! Definitely took some breaks during the circuit.

Erin

Love sumos!  Jump lunges were killer after doubling count for single unders.  On to core.

Karla

Fun, but I didn’t love the high pulls on sumo dl, it felt like the weight was to light for dl but too heavy for the high pull and my shoulder didn’t like it 🥲 I guess next time I’ll do them separate.

Victoria

Johanna

Arms are dead.
Double the amount of single unders instead of double unders

Jamie

Much harder than it looked. Didn’t have rope so did high knees…. 80 double under=160total (80/leg)… etc

50-60lb BB for sumos

Now to wash car, go outside for a jog then games

Heather

Melanie

29 wks pregnant. Superset + circuit in 24:44. Great mix of cardio and strength.

Caitlin

Rachel

Put ankle weight on for the jump rope since I can’t double under… but then kept them on for the whole time 🥵 those lunge jumps though

Marie

Can’t….breathe….
I got to 90# for the clean, jerk-presses. It’s a newer movement for me so I was working on form and count over weight. 
And for the 2nd circuit I’m still practicing my double unders so I did singles and doubled the count so 160, 120, 80. 
I also used a 50# sandbag since I didn’t have a BB available to but but still got smoked!! My end time was 11:30.

Kristal

Jillian

Sumo deadlift high pull???? Who does that? That was fun and challenging!! Great workout

sarah

Lindsay

leg burn! Can't say those Jumping Lunges were pretty, but I got them done 🔥

Stefanie Schoeberl

Roeland

Subbed the double unders for 2x singles 🫣 we’ll get there!

Paige

Lexi

Added jump rope to my little gym I’m making in our condo and let’s just say it’ll be awhile before my middle school self can do double unders. 🫠

Gabrielle

Holy sweaty Betty my goodness ouch okay haha - me during the conditioning 😂

Nichole

So sweaty!!! 15:26. Can't find my jump rope so I jumped as high as I could each time

Brianne

Love the strength and cardio mix on this one!

Annie

Charity

Week 5, Day 3 - Power Cleans & Jerk + Conditioning

Warm up: Before you begin, I recommend completing the Functional Full Body Dynamic Warm Up, found in the “Warm Ups” section in the app.

After you crush this workout, please let me know how it went & if you have any feedback!

Work hard, be nice, & get after it! 💪

💛 Claire

- Do a couple warm up sets before beginning. Set a timer for 10 minutes. Every 2 minutes for 5 rounds, complete 3 clean + jerks. Rest the remaining time you have before your 2 minutes is up. Increase your weight each set. Your last 2 sets should be very difficult. 
- Start with the bar on the ground
- Dip and drive the bar straight up 
- Drop underneath the bar
- Catch the bar at shoulder height
- Dip your knees, and explosively push up with your legs as you press the bar up
- Catching with arms at full extension
- Stand tall before lowering back to starting position and repeating for time or reps

Barbell power clean & jerk

Complete 1 round of the exercises as fast as possible. Rest as needed.

- Jump rope with the rope passing under your feet twice with each jump

Double unders

- Start with a shoulder width stance, chest up
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump up, switching your feet in mid air to the opposite side
- Working back and forth for time or reps

Jump lunges

- Start with feet wide and toes pointed out
- Engage your lats
- Pull the bar up, elbows wide, toward your chin, driving your hips forward
- Keeping a flat back lower bar to ground

Sumo deadlift high pull

Circuit

W5/D3 POWER CLEAN & JERK + CONDITIONING

I’m back for round 3 of this amazing program!

Starting to train for a Spartan race and I thought these workouts would be perfect!!

Isma

Functional Body Plan Intro

Kendra Carson

Marsha Ross

I missed doing this kind of workout and feeling strong and energized 💪🏻 it's really fun!

Diana

W1/D1 BACK SQUATS + CONDITIONING

Kylie

W1/D2 PUSH PRESS + CONDITIONING

That sucked. I need to improve toes to bar

Brittney

W1/D3 POWER CLEANS + CONDITIONING

I was not anticipating such a long run and a faster pace! Felt great!

Samantha Gonzalez

Jacquie

Natalie

W1/D4 ACTIVE RECOVERY/LISS

I’m an army wife. This hurts my heart to read. Thank you Corporal McGhee and your family for the ultimate sacrifice. The USA s truly the greatest nation on earth because of the brave 🇺🇸

Sarah

I’m sure I would’ve loved a LISS day today but the chips fell this way so I was sloooooow & steady. 125 for deadlifts, pushups on my knees, and step ups definitely happened throughout.

W1/D5 HERO WOD

I loved that one!! And it’s the first handstand I have done in a bit!!

Crystal

W1/D6 DEADLIFTS + CONDITIONING

Needed this rest day. Went to yoga also 🧘🏻‍♀️

Emmi

Due to a long tiring day, I'm declaring this as my rest day..😔

Lauren Hamilton

Longest week off due to being sick! Back at it now

W1/D7 REST

Crazy how a weekend off, with poor diet makes your endurance tank. Here’s to being back on track after being off 3 days.

Simple but gets the heart rate up. Love having heavy lifts and functional things.

W2/D1 FRONT SQUATS + CONDITIONING

Loved it! The 7 minutes of wall stands took me a bit

TRENT JOHNSON

After arm day in the gym 13hours ago I don’t know if I was ready for this. 😤🫥 95lbs for 5 reps on barbell bench press then dropped to 75lbs. Handstand hold didn’t happen in full, I tapped out at 2:21 and I’m ok with that today. 🫡

W2/D2 BENCH PRESS + CONDITIONING

I felt so weak. Struggle with burpee pull ups and toes to bar

I completed 2 of the 3 rounds. Butt is still kicked 😮‍💨

Can’t believe I finished this one… just took longer than expected. 💪🏼🥵🪦
But probably one of my favorite combos! 🔥🙏🏼

Lillian

W2/D3 POWER SQUAT CLEANS + CONDITIONING

Walking outside with 35 mph gusts of wind 💨

W2/D4 ACTIVE RECOVERY/LISS

Such a quick and effective workout 😮‍💨

Feeling very very sore from the half this past weekend. Cut down to 15 minutes to spare my calves!

Always a 5⭐️ workout🔥🔥glutes and hammies on fire

W2/D5 HERO WOD

Natalie Daniels 

Gina

W2/D6 SUMO DEADLIFTS + CONDITIONING

Pamela

Laurie Messer

W2/D7 REST

Kari

Effectively kicked my butt to the floor 🙂‍↔️🤭

W3/D1 BULGARIAN SPLIT SQUATS + CONDITIONING

Swapped rowing for jumping rope and whew 😮‍💨 Added KB standing matches 8 on each side, all 4 rounds. 💪🏼🐛…🦋

W3/D2 PUSH PRESS + CONDITIONING

Love this one! Quick, but a punch of power! So many box jumps.. my quads! 🥴🔥🙏🏼

🔥🔥🔥 was really excited about how strong I felt on this. I thought for sure the box jumps would end me, but we crushed’em! Woo!

Laura

Good quick power workout. It’s helpful when it says how many reps per side in the exercise details (15 alt power snatches per side or total? 15 total Russian twists or 15 per side?)

Delaney

W3/D3 POWER CLEANS + CONDITIONING

Kristin Hebein

W3/D4 ACTIVE RECOVERY/LISS

Probably the hardest hero WOD I’ve done.. 🫠 
It’ll sneak up on ya! 🔥

Took a lot of breaks and made it 3 rounds in an hour😅

W3/D5 HERO WOD

W3/D6 DEADLIFTS + CONDITIONING

Rest day today to let legs recover! Back at it tomorrow!

Taking this rest and squeezing every last drop out of it Coach ☺️🤙🏾

Much needed rest day. Hopefully going to soak up some rays in the backyard with the chickens and dogs 🐶

W3/D7 REST

Slow and steady.  Perfect workout for Good Friday.  Had to pray and push through those last two sets ✨

Meaghan

Jessica

W4/D1 BACK SQUATS + CONDITIONING

Kim Earnest

W4/D2 BENCH PRESS + CONDITIONING

Well, this took me over an hour but we got it done 😂🥵

W4/D3 POWER SQUAT CLEANS + CONDITIONING

Another 10 mile run this morning! Giving the legs a rest from the weights today.

W4/D4 ACTIVE RECOVERY/LISS

Ran outside so I did body weight squats. What a burner. Can’t wait to try with weight in a gym.

Another killer! Feeling good on this Friday! 95lbs, 30:11 ⏱️ Thankful for our heroes and our freedom 🇺🇸

W4/D5 HERO WOD

Jonah

Love this one! Personal best on my deadlift today!!!

Nicole

W4/D6 SUMO DEADLIFTS + CONDITIONING

Tons of walking while showing my dad's car at the car show!

W4/D7 REST

Phew 😮‍💨 Pushed almost to failure on the front squats, went up 10 pounds on the DB jump squats, and then challenged myself with a 24” box for the conditioning. Dripping sweat 😅 Will I be able to walk tomorrow? TBD…great workout Claire!

W5/D1 FRONT SQUATS + CONDITIONING

Abigail

W5/D2 PUSH PRESS + CONDITIONING

10 miles up 2,000ft!! Not sure if that was active recovery but what the hell! 🤷🏼‍♀️💪🏻

Amber Roumiguiere

W5/D4 ACTIVE RECOVERY/LISS

Whew! Finished just under 30 min. Had to improvise rows for pull ups.

43.15 😅 Happy freedom Friday! 🇺🇸

W5/D5 HERO WOD

W5/D6 DEADLIFTS + CONDITIONING

Rest day!!!🥳🥳🥳. Thanks Coach ☺️🤙🏾

W5/D7 REST

Tough one for the grip, but liked it! Had to do db split squats, but got up to 80s in each hand! Circuit felt strong 💪🏻

85# Bulgarian split squat. The heaviest I've ever gone! Great way to start the week 😃

W6/D1 BULGARIAN SPLIT SQUATS

Hillary Philpott

Those tabatas had me burning out so hard!! Looked easy, but so tough!

W6/D2 BENCH PRESS + CONDITIONING

Sweaty! My back will be feeling that one later for sure! Worked up to 115 on the clean and jerk and got through 7 rounds of the AMRAP 😅

I love that one!!! I put a band up “just in case” and only used it for the first 2 rounds! Pull-up’s are getting stronger!!! Happy hump day team! 💪🏽

W6/D3 POWER CLEAN & JERK + CONDITIONING

Alexandria Dubek

Body weight workout w 100 meter runs. ❤️‍🔥

Kori

W6/D4 ACTIVE RECOVERY/LISS

This one took me a minute as I’m sick today, but needed a good sweat to feel better. Happy Friday!

Ooooh spicy freedom Friday! 🥵 Thanks Claire! 💛

W6/D5 HERO WOD

Phew that was sweaty and quick! Loved the ladder at the beginning and that finisher had my quads screaming!

W6/D6 SUMO DEADLIFTS + CONDITIONING

Active rest day… which includes HIIT sprints for core challenge

W5/D3 POWER CLEAN & JERK + CONDITIONING

Community

More workouts from Claire Thomas