Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Work to heavy Push Press + Split Jerk, 5×1+2

WOD:
50 Squat clean thrusters (135 lb./95 lb.)

Post loads and time to comments.

Strength cycle notes:
a. Push Press + split jerk, 5×1+2: you will do 5 sets. One set is 1 push press and two jerks. Rest about 2 minutes between each set.
b. “Work to a heavy” does not necessarily mean “Go for a PR” – keep in mind, we are in an 11 week cycle; you will not PR every single day. When you work to a heavy weight, it’s whatever is “heavy” for that day with precise technique. Do not go heavier than your technique will allow – muscling weight around rather than relying on technique will hurt your progress in the long run. Rely on your technique today – you will need it! (For great jerk technique, be sure to watch the video below!!)
c. This combination is deceiving. The limiting factor is going to be your jerk because you have to control it back down to your front rack and jerk it for a second rep. You will have to really dig in and fight for that second rep once the weight gets heavy.
d. The dip for the push press and the jerk is the SAME motion. Slow dip on the way down, explode on the way up. Focus on keeping the torso as upright as possible.

____________

Ian Wilson is a 2014 US National junior champion (105kg). Check out this video from hookgrip and see why: Ian AGGRESSIVELY pulls his body down under the barbell in both the clean and the jerk. Watch the end of the barbell on the clean (about a minute in the video): the barbell gets a little above waist high, and Ian pulls his body DOWN. In real time, this happens in a split second — SPEED THROUGH THE MIDDLE.

(PS on the jerk, Ian’s back foot turns out; we do not teach this – we teach feet forward or turned slightly in on the jerk, wedging the body under the barbell. For Ian, it may be how his feet naturally land, and it works for him – he’s a national champion, so don’t mess with it. For everyone else, do not turn your feet out.)

Post thoughts to comments.

Media:
Wednesday WOD, July 30, 2014

5 thoughts on “Wednesday WOD, July 30, 2014

  • July 30, 2014 at 6:46 am
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    SC: 205#
    WOD: 10:19 rxed

    Should have moved a little faster on this one.

  • July 30, 2014 at 12:51 pm
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    75lbs strict press
    10:53 WOD 75lbs

  • July 30, 2014 at 5:32 pm
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    185-195 lbs on strength

    10:49rx. Could’ve gone faster. Was lazy today

  • July 30, 2014 at 8:38 pm
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    Strength: 235#
    WOD: 8:09 rxed. Committed to 1 rep every 10 seconds and stuck with it.

  • July 31, 2014 at 8:51 am
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    Still taking it easy on back.

    155#

    95# on WOD 9:05.

Comments are closed.