Thursday 190418

Warm-up

Clean and Jerk technique work – w/ PVC, training bar, or empty bar practice the following positions:

“1st Pull”: set up with hips down and chest up, flat back and bar pulled close to the body, the hips and shoulders elevate at the same rate, not one faster than the other.

“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:

5 Muscle Cleans

5 Low Hang Sq Clean

5 Push Jerks or Split Jerks

 

Strength

10:00 Clock

1 Pause Power Clean + 1 Low Hang Squat Clean + 1 Push Jerk or Split Jerk

*Starting from ground, pause with bar just below knee, then finish pull. Use the pause to check and make sure hips are not raising too quickly out of set up

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. Strict Barbell Press

            w/ 3s lower; 6-8 reps; rest :45s

A2. Rower Hamstring Curl

            w/ 3s lower; 6-8 reps; rest :45s

A3. DB Bent Over Rear Delt Flies

            12-15 reps; rest 1:00-2:00 before next set

 

PERCEIVED INTENSITY – 6/10

 

INTENDED STIMULUS

This week Clean and Jerk technique expands to working from the floor again. From the set up position, begin pulling the bar from the floor, pause just below the knee for a count, then finish the Power Clean. Then, lower to the hips and complete a Low Hang Squat Clean.

 

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

14:00 @ controlled pace

14 KBS

14/11 Cal Row

7 Burpees over Rower

Crossfit Enhance