WOD

Sunday- October 22, 2017- Week Four- Day Seven

REST!

Take today to reflect on the week that has past and the week that is to come. Journal about the things that left you feeling happy and fulfilled, along with the things or conversations or interactions that may have caused you some discomfort, but forced you to grow into a better human being.

Thank you all for following our program! We appreciate your dedication and discipline!

Friday- October 20, 2017- Week Four- Day Five

TECHNIQUE DAY!

1. Snatch: EMOM for 5 min. 1 snatch with light weight. EMOM for 5 min. 1 snatch with medium light weight. EMOM for 5 min, 1 snatch with medium weight.

So you will do 15 total snatches. Every 5 reps, you’ll add a little more weight, but I still want it to be light! Work consistency!!

2. Power Clean+ Push Jerk: (2+2)x2, (1+1)x3. Light.

3. 3 sets:

Seated DB Shoulder Press, 1 arm: 10 reps/ arm

*Sit on the floor with feet straight out in front of you.

Tempo Bulgarian Split Squats: 10 each leg. Hold barbell in a front rack position

 

4. 400’ heavy sandbag bear hug carry.

Wednesday- October 18, 2017- Week Four- Day Three

1. Snatch Push Press: 4×3

2. Power Snatch+ OHS+ Snatch Balance (1+1+1)x 5. Move up in weight each set. Keep this light and snappy.

3. Front Squat: 5×5. Move up in weight each set, or pick a medium, heavy weight and hit for all 5 sets.

4. 3 Sets:

Weighted Back Extensions: 10 reps. Hold weight to your chest.

Barbell Hip Bridges: 10 reps. Put resistance band below knees and keep feet hip width apart. Hold at the top for 3 seconds.

KB Side Bends: 20 reps each side.

Tuesday-October 17,2017- Week Four- Day Two

1. Muscle Clean + Strict Press (3+3)x 4

2. Clean Pull + Clean+ Jerk: (1+2+1)x 2, (1+1+1) x 3 sets. Move up in weight each set.

3. Push Press: Take 5 sets or less to work up to a heavy set of 3.

4. Clean Pulls: 3×3 with 100% of your best clean and jerk. Use Straps.

5. 3 sets:

Reverse Hypers x20

Supinated Grip Bent Over Barbell Row x 10

THE FIVE POINTS OF PERFORMANCE FOR THE JERK

When coaching the jerk, I find myself continuously saying, “the #1 MOST IMPORTANT thing on the jerk is…..”. I say it about the rack position. I say it about the dip. I say it about the drive!

By the end of the session, my athletes come to the conclusion that I’m a technique nazi and I basically want every single part of the jerk, from start to finish, to be perfect. Which is true, actually.

However, if on this day, October 14th, 2017, I HAD to pick what I believe to be the most important part of the jerk, I would have to say FOOTWORK.

Here are the 5 points of performance we look for when receiving that jerk in the split position:

#1. Weight on the heel of the front foot

#2. Front knee stacked directly over or even slightly behind the ankle.

#3. Torso straight up and down with the strongest midline you’ve ever had.

#4. Back knee SLIGHTLY bent

#5. Back heel off the ground with weight on the ball of foot and heel slightly turned out (to keep hips facing straight).

These points of performance allow for that barbell to be stacked directly over our hips, allowing us to stabilize heavy weight overhead.

What we TEND to see:

#1. Weight on the toe of the front foot

#2. Front knee in front of the ankle.

#3. Torso leaning forward

#4. Back leg straight..creating a pelvic tilt

#5. Back heel on the ground with the heel turned in (creating the hips to turn out)

These mistakes result in athletes chasing the bar forward because they are off balance with the weight sitting heavy on their front quad as opposed to sitting stacked over the hips.

In conclusion, the next time you practice jerks, write out these 5 points on a whiteboard and place it in front of you. Make sure to have a perfect rack position, a perfect dip and  an even more perfect drive (because I may decide tomorrow that those are the most important part of the lift), and drive yourself down into your split position.

Take a look at your white board and mentally check off each of the 5 points of performance. Did you hit every single one of them? If not, you’re still a good person, but MAKE THE CORRECTIONS BEFORE YOU RECOVER. Sit in that adjusted position for a few seconds and check in with your body to make sure it REALLY feels where it’s SUPPOSED to be. Then you can recover (with your front foot stepping back first, of course!!!).

By,

Sage Burgener

Monday- October 16, 2017- Week Four- Day One

To all my friends overseas, I apologize for the delay in post. My internet was down and I could not post any sooner! Thank you for your patience!

1. Muscle Snatch+Snatch Balance w/out a dip: (3+3)x3

2. Snatch Balance: 2×3,2×2,3×1 Work up in weight throughout the sets.

3. Snatch Pull+Snatch: (2+1)x3, (1+1)x 3 work up in weight each set.

4. Back Squat: 5×2. Work up to a heavy double.

5. 3 sets:

15 lat pull downs

100’ two arm DB overhead carry

Hollow Hold: 30-60 sec

*this is not for time… the focus is on quality of movement