Thursday 190411

Focusing on 2nd and 3rd Pull today

 “2nd Pull”: once the bar is past the knees, now the shoulders and head begin moving up and back as the hips open up quickly towards the bar. Still keep the bar close.

“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 Low Hang Power Clean

3 Low Hang Squat Clean

3 Push Jerks or Split Jerks

 

Strength

10:00 Clock

1 Low Hang Power Clean + 1 Low Hang Squat Clean + 1 Push Jerk or Split 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. DB Single-Leg RDL

            w/ 2s lower; 6-8 reps/leg; rest :45s (right hand=left leg; left hand=right leg)

A2. Low Incline DB Bench Press (elevate benches on 12” boxes)

            w/ 2s lower; 6-8 reps; rest :45s

A3. Sorenson Hold

            :30-:60s; rest 1:00-2:00 before next set

 

PERCEIVED INTENSITY – 6/10

 

INTENDED STIMULUS

This week Clean and Jerk technique expands this week to include the 2nd to 3rd pull transition. Bar should be brought to the hip, then with a two-part set-up lower the bar to just above the knee to mimic the position following the end of Pull 1 and beginning of Pull 2. If you have the ability to, you can work on Split Jerk this week. If you still need to get better at Push Jerk, stick with that.

 

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.

 

Recovery

5:00 Walk outside

 

Supplemental

Thursday

13:00 @ controlled pace

26 Air Squats

13 Push-ups

13/9 Cal Bike

Crossfit Enhance