In today’s conditioning workout, Grace, you should try to shoot for a time anywhere between 5-8 minutes. Weights should be scaled accordingly to allow for a time within that range. This is to allow for a steady movement through the workout with good technique. When we use a weight that’s too heavy, technique disappears and bad movement happens.
What happens when elite weightlifters tackle this workout? Usually the result is a smoking sub 2-minute time.
Recently, some of the USA’s top lifters have experimented with scaling the weight up for this workout. Way up.
Check out the videos below of “303 lb. Grace” as performed by Spencer Moorman and Zach Krych, both of whom are some of the USA’s top lifters. Notice how their technique remains the same throughout all repetitions. This is due to attention to technique development over many years. Strength is a skill that must be patiently honed over a long period of time.
WOD – 4.23.2012
30 Clean and Jerk