Focusing on 3rd Pull today
“3rd Pull”: Hips scoop the bar explosively as we begin to shrug the shoulders and explode in to “triple extension”
“Turnover”: elbows high, bar close, and we use the bar to pull our bodies/hips down under the bar as we aggressively drive the elbows through the bar and into the receiving position on the shoulders. Focus on hips down, not leaning back to catch the bar.
“Jerk”: brace the midline and keep rib cage down, quick dip and drive – think fast, not slow. As we drive overhead, we push against the bar to then redip the hips – beginners need to perfect the “Push Jerk” first. If you have the ability to split jerk, work on that.
3 rounds w/ PVC, training bar, or empty bar:
3 Hang Power Clean
3 Hang Squat Clean
3 Push Jerks
1 Hang Power Clean + 1 Hang Squat Clean + 1 Push Jerk
Take 6-8 sets – gradually build as long as technique is sharp!
*for beginners, this is going to be a great deal of practice time!
Workout Of The Day
Work through 3-4 sets of the following:
A1. Landmine Single-Leg RDL
w/ 2s lower; 6-8 reps/leg; rest :45s (right hand=left leg; left hand=right leg)
A2. DB Bench Press
w/ 2s lower; 6-8 reps; rest :45s
A3. Sorenson Hold
:25-:50s; rest 1:00-2:00 before next set
PERCEIVED INTENSITY – 7/10
This week Clean and Jerk technique will focus on the most important phase, the 3rd pull. This is where we develop the most power on the bar. This complex will also allow for everyone to work on the Push Jerk (even if you normally split jerk, today work on Push Jerk!)
Functional Bodybuilding cycles progress slightly from last week. Similar movement patterns with slightly tougher variations or heavier loads. These will be non-scored sessions. They are simply to make you better, not to compete.
5:00 Walk outside
12:00 @ controlled pace
15/12 Cal Bike
9 Box Jumps