On Thursday you get the opportunity to take on another girl workout. Gwen is fifteen, twelve and nine Clean and Jerks with a little twist. The twist is that the reps in each set must be touch and go only.  No re gripping, or dropping of the weight will be allowed in any of the three sets. If you regrip or drop the bar the set will not count. Your score will equal the heaviest weight you are able to complete your three sets with.  There is a silver lining though; you get to rest as needed between sets.

In the open gym you will need to find a challenging but doable weight and you will all get a barbell to play with. If you are on zoom you will need an object for your clean and jerks. We are happy to help create a technical but challenging day for you. On this one you can look back in the system to see your previous score but I think the game was different back then and you may need to go by how you feel Thursday.

Thought of the day

Gwen was a unique challenge. It was funny as I had a vague Memory of doing this one and sure enough I found an old video of my daughter doing it on my instagram as well as the video below from 2017. She may be a hard day in the office but as long as you focus on good technique, get your mindset in check and leave your ego at the door you will get a great workout Thursday.

Yesterday the question of the day was are you challenged or threatened. That same question can be posed to you today. Are you making Gwen a workout bigger than you or as another opportunity to challenge your increasing fitness level? You get to choose your mind set. Please choose wisely. We look forward to seeing you on zoom and in the open gyms.


QOD: what is your favourite barbell movement?

Warm up

4 Minutes

5 Inch worm plus push up

10 cross crawl squats

10 straight legged  Bear Crawl steps

5 Plate squats


Clean drops + Jerk


Clean and Jerk




Clean and Jerks

Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

Cool down

Trunk rotations

Shoulder pass throughs

Grip stretch

Pvc flag pole

Child poses with pvc pipe

  • Leon