Warm up:
2 rounds of:

200m Row
5 Burpees
5 Hang cleans (bar)
5 Front squats
5 Presses
100m Run

Strength:
Work to a heavy Clean & Jerk

WOD:
For time, Reps 8-6-4-2 of:

Squat cleans (185 lb./105 lb.)
Handstand push ups

Followed by (NOT FOR TIME) 3 rounds of:
25 Sit ups
15 Back extensions

Post C&J loads and WOD time to comments.

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MWOD #26:

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90% of all missed lifts are missed because of footwork. 90%.

Footwork is critical in making a lift, and footwork drills are priceless in teaching your feet to jump and land consistently. As you practice your lifts, understand your feet must learn to hit the correct positions 100% of the time. Not 85%. Not 99%. 100% of the time.

Drill to enhance the skill. Perfect practice makes perfect.

A few weeks ago, Jake drilled jerk footwork. Here was his first jerk. What do you see? Notice the position of his feet – they are very narrow. The weight is also behind him. This position isn’t very strong, and he’d likely lose the weight behind him.

Attempt #2 – getting there! This is a better position, but his feet are still a little short, and his back leg is straight. You want that back leg bent a little which keeps the torso upright – a straight back leg causes the pelvis to tilt forward which throws the weight forward, and chances are, you lose the weight forward.

#3 – PERFECT! Check out how stable this looks! Jake could hang out here all day if he wanted to. His body is wedged down below the weight, and he could support a ton of weight here. Compare this picture to the one right above – notice the position of the bar, his torso and hips. In the picture below, we could draw a line from the bar down to the floor, and that line would pass right through his body and center of gravity. This is a great position.

So how do you get there consistently? Practice, practice and practice some more. Drill the footwork.

Post thoughts to comments.
(THANK YOU JAKE for being the demo-guy!)

Media:
Thursday WOD, December 20, 2012

3 thoughts on “Thursday WOD, December 20, 2012

  • December 20, 2012 at 8:48 pm
    Permalink

    Its a lonely blog today. WOD 4:17 at the 6 PM.

  • December 20, 2012 at 8:53 pm
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    185 cj 8:40 WOD 135# squat cleans tore me apart

  • December 20, 2012 at 9:01 pm
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    110# c&j
    6:14 WOD – yay for Rx but OUCH those squat cleans hurt a lot!!!

Comments are closed.