This will be uncomfortable
Today’s Strength focuses on something of great importance: SPEED. As it will be explained in class, I wanted to give everyone a rundown of what to expect.
Today you will be doing what is called a 3+1. Specifically, you’ll be doing 3 Hang Cleans (Full Squat) + 1 Jerk. What does this mean? You will perform 3 Hang Cleans, on the last rep, readjust, then go for the Jerk. I’m telling you right now that these do not feel good and will beat up your legs, so get ready and get the complaining out now while I can’t hear it. The objective is to train better speed under the bar and utilize the primary power catalyst, our HIPS. Many of us have a hard time moving our feet and end up doing a lot of Press-out, which is not the most efficient way of getting the bar to the final lockout position. Today is not about the clean, but more the jerk. Having your legs taxed before going overhead will force our bodies to relying on absorbing the weight in a controlled movement, with more upward explosion. Here is a great explanation of the Jerk from one of the best weightlifters around, Donny Shankle:
The Jerk
The jerk is the fastest of the three lifts, and just as in the clean, oscillation plays an integral role in your success. Feel the bar wrap around your shoulders during your dip, and drive hard with the legs. It is best to just snap yourself down under the bar like lightning each and every time. Give them no reason to speculate.
Notice I said “snap yourself down under the bar” instead of “snap the bar up.”
Bar velocity on the jerk is different than for the clean or snatch. There is no gradual acceleration. A jerk is what it is by definition: a sharp, sudden movement. Remain vertical on your dip and drive, get your back knee down and feel your weight equally on each leg while in the split.
The big kahuna, however, is making some noise with your lead foot. This is where the power is. The sound of your lead foot hitting the platform should crack an echo like a 9 mm going off. Weightlifting is not ballet, so stay off your toes. Toes do not slap; the flat of your foot does. The gym is not a library, so make some noise. The next time you jerk, think about a huge, ugly, venomous bug creeping towards your foot. Stomp the life out of that creepy-crawly before he bites you. Crack that lead foot down at the exact same time your arms lock. Whatever you need to do to find that powerful change of direction between your dip and your drive, do it.
Let’s stay focused and put the work in!
Strength 
3 Hang Squat Cleans + 1 Jerk @ 60%, 65%, 70% of 1RM Clean
WOD
5 rounds
7 Wallballs (20/14)
14 Box jumps (24/20)
21 Double Unders
Unrelated; anyone interested in playing in this basketball league : http://socialbostonsports.com/leagues/basketball
or, (possibly even better because it’s free) anyone interested in playing some pickup ball once a week?
Pick up bball! im so In! I know good courts in East Somerville brah!
Awesome! I know Foss Park, and there are some over by the Stop & Shop
Today:
60% – 147; 65% – 165; 70% – 175; and an extra for fun at 185
9:40 with singles for the WOD
Those courts have been demolished. They are building a new “Harris Park” up cross street a bit closer to broadway. That spot where the courts were (next to the highway and behind stop and shop) is being leveled for a high rise of luxury condos. I am Renee Polcaro and this was your East Somerville Dish.
bummer about those courts.
Where can we eat sushi around our ‘hood? I’ve been craving it.
Lotus Xpress – that new place in the old taco bell. I approve of the sushi. It’s not quite as amazing as Ebi but it’s pretty damn good and a tad cheaper. Speaking of new places – East End Grille opened up in the new Khoury’s and they have so many screens, windows in the front that open up all the way so you can just walk in, amazing food and so many beers on draft. Really impressive alcohol menu all around. You and Hannah should def do a date night there soon.
Already have 🙂
holy squat day!
i really liked the split jerk drill today. working at lower weights is really helpful. my 1RM is 105# but i rounded down – 60#, 65#, 70#
WOD – this is why i don’t check the blog the night before! kind of the triumvirate death trio, but i made it thru. 11:35 @ 10# ball, 24″ step-ups, DUs
Strength: 65#, 75#, 85# – I need to squat really wide so I can get deep. I’m talkin Chad Vaughn Deep. I really like to imagine that if the box floor were covered in grass that was long enough that it kinda was ready to be cut it would literally be tickling my ass.
WOD: 9:08 I pussied out and did singles. I need to get this fucking double under shit to happen. Fuck Shit Ass Pussy – did i miss any swears in this post?
HSC: 55, 65, 75, 85 – first successful squat clean! Thanks Yosh.
WOD: 10:05, singles
that’s fantastic. congrats on milestone!