Strength: Split jerk practice off the rack. Work up in weight hitting progressively heavier doubles until form breaks begin. Then drop down a bit to a heavy weight that you can stick with good form.
WOD: *21*18*15*12*9*
* = 200 M run or 250 M row
Numbers are clean & jerks 115/85 (competition people 135/95)
Jason was doing position work today and I thought it would be cool to have him show the motions & offer an explanation as to what he is actually doing. As CrossFitters we mostly slob through some of these lifts. How do the Jason’s and Tylers of the world get strong…they sweat the small stuff! Enjoy!!
Success in weightlifting requires patience, practice, strength in positions. Here we see a young, ruggedly handsome lifter performing what is called a segment pull (to the knee with a pause), with an additional 2 pulls. The goal of the segment pull is to reinforce strength in the first pull from off the floor to the bottom of the knee. Segment pulls are an extraordinary exercise for any lifter who struggles with maintaining proper back, shoulder, and hamstring positions off the floor. Imagine yourself “pushing” the floor away from you with your legs as you keep your back neutral and the bar rises with you.
The additional 2 pulls help connect positions by reinforcing smooth transitions between 1st pull, power position, and final extension of the 2nd pull. Patience is key. Think of the 1st pull of the ground of a set up for the power position, and the power position as a set up for the final extension of the 2nd pull. Too fast or sloppy of a pull results in sloppy or missed lifts at best and injuries at the worst. Always remember patience off the floor, keep the bar close, extend and get under fast, catch stable and low, and smooth timing in transitions.
