2 rounds of:
5 Hang cleans (bar)
5 Front squats
Work to a heavy Clean & Jerk
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.
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.
Post thoughts to comments.
(THANK YOU JAKE for being the demo-guy!)