Wednesday September 26 2012

Advanced

- Snatch - 70% x 2 x 2, 75% x 2 x 2, 80% x 1 x 3 

- Clean & Jerk  - 70% x 2 x 2, 75% x 2 x 2, 80% x 1 x 3

- Snatch Pull - 90% (of snatch) x 3 x 3

- Front Squat - 80% x 2 x 3

Beginner

Today we focus on the split jerk

1. Foot drill:  start with your feet in the pulling position and mark off with chalk around your toe and heel (doesn't have to be the entire way around your feet).  Then, after a few times working on the transition to the split chalk off your toe and heel in the split position.  Practice the transition 10 times as follows:  With no barbell, start with your feet in the pulling position.  With your head up, as if you were really going to do a split jerk, dip, drive, and split.  Once you have stuck the position, look down and check your feet.  Are you consistent?

What we want:  

- Front shin is roughly perpendicular to the ground.  

- The toes and ball of the back foot are in contact with the ground but the back heel is NOT.  Your back leg should be bent, never straight.

2.  Shoulder heave drill:  ladies grab a 45# barbell, guys grab 65#.  With the bar racked across your shoulders, dip, drive, and let the bar float off your shoulders.  Do NOT press with your arms, do NOT drop under the bar.  This drill is to get you to learn how to drive the bar off of your shoulders using the momentum from your legs.  Your arms do no work in this drill.  Your hands simply keep you attached to the bar.  Practice this for 5 x 2 and increase the weight to something that feels HEAVY.

3.  10 x 2 split jerks-  go to work.  if you did the WOD, keep it light.  If you feel good, work up to something heavy but not sloppy!

Sean