Ass to Grass
Today we are not doing anything with the Clean and Jerk; however, I have posted this video as a reference point. Quite frankly I think we should always be thinking about our Snatch and Jerk. And having come off a particularly frustrating Lifting Meet this past weekend, I know watching this over and over again is something I can use as a tool to help improve my lifts. If you are not familiar with him, the guy in this video is 2-time Olympian Chad Vaughn. This is not a tremendous amount of weight for Chad but the idea here is a frame by frame look at each intricate part of his Clean and Jerk.
Few things to take note of:
Setup: Hips are tight and chest is pressed forward. Hips are slightly above knees and shoulders slightly in front of bar.
First Pull: Back angle never changes. Look at how he PUSHES his legs into the floor keeping bar path straight against his body.
Second Pull: Legs still doin all the work and bar is held tightly to body. Shoulders remain in front of bar
Final Transition: Feet remain planted on the ground until the bar reaches his hips, begins transitioning under the bar.
Jerk: Controlled Dip and Agressive drive. Notice posture. STRAIGHT UP AND DOWN. He meets the bar with an Agressive lockout.
STRENGTH
Front Squat 2-2-2-2-2-2 @ 90% 1RM
WOD
AMRAP 8
5 Burpee box jump overs
3 Bar muscle ups
Strength: Couldn’t quite jump to my 90% due to tight hamstrings, so I did 3 x 125# and then 3 x 140#. But KP actually said my knees looked good once or twice! Woo-hoo!
Wod: 6+4rx, 24″ box. If you know me, you know I was in heaven today. Bar Muscle Ups, Burpees/Box Jumps? Awesome.
Nice work today, 5:30, especially to those of you who suffered through the muscle up scale!
FS: 215# across
I think it’s time to find a new 1RM because these felt great and easy throughout.
WOD: >= 6 rds (C2B pullups x2 scale)
In the second round I took a tumble on top of the box and rolled to the other side…..rep still counts.
FS: 195# with a few sets at #205, I need to establish a 1RM
WOD: 6+4 with a red band, which then became a blue band. Glad I got to show everyone my ancient technique for self-castration during muscle-up practice.
FS: sets of 125#. I have no idea what my 1RM is, due to a complete lack of keeping records as of the last 2 months. Can anyone recommend a good app? I need to digitize this shit!
WOD: 5 + 8 w/ blue-banded strict pull ups. I love AMRAPS!
I did a bit of after-class work and got within 1# of a Toes-to-Bar. They are almost mine!
Glad your junk is OK, Rich. That was a close one 🙂
iPhone app myWOD $1.99 and soooooo worth it
I second that. I know $1.99 may sound like a lot, but it is worth every dollar! Just save a penny everyday for 199 days and VOILA!
my gnads are still rad
FS: 115
WOD: 5+5, 24″ box/6 strict pull-ups with blue band
FS 130# x 6
5 & 6 with pull ups ….. KIPPED!
I eked out a bar muscle up before the WOD with a green and red so that was pretty rad.. I feel like I could lower that help ratio with a better band kip
FS: 245#
WOD: 6+7 Rx
Learned I’m not quite ready for ring hand stand push ups. Some day.