Triplet Time

23 Jul

Saturday 23rd July 2011  

Strength

Push Jerks; A very technical move that involves a lot of co-ordination. You are trying to straighten your arms while simultaneously bending at the hips and knees.  It can be a bit like patting your head with one hand while rubbing your tummy with the other.  But think of it as a failed push press.  We can all start a push press and keep going until failure.  Well when you reach that point its push jerk time.  We split the movement into some simple drills. Focussed on a good snappy closing and opening the hip.  Trying not to lead with our knees and keeping our chests upright.  Then worked on landing in the quarter squat while pressing the bar up and locking the arms out.  Being mindful of our landing. Landing hip width apart on flat feet and not our toes.  For a lot of people this move makes more sense once you load the bar up.  Have a look here for some great drills.

So once warmed up 2×5 and 1×5+

WOD

21-15-9 of dead lifts, front squats and kettle bell swings. 50kg/40kg and a suitable kettle bell.  A massive blast to the forearms a reasonable light load for the dead lift but with added cruelty of having to clean the bar to start front squatting. So if you had to break your squats you had to do more cleans.  Some real good face pulling and grunting. Shouting is positively encouraged so don’t be shy.  Any time under 12 minutes was great under 10 minutes was awesome.

We finished with a nice little Afterparty  of 50 knees to elbows.  Good job!

Loving the bloody plaster

 

 

 

 

 

 

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