Push Jerks and Band Pull Aparts
Day full of PR’s !
Congrats Elizabeth St Clair for Pr’ing both her Clean and Jerk.
Congrats to Kara Mullins and Christin Andrews for PR’ing their Fran time.
Congrats to Amanda White for PR’ing her L-Hold.
And Congrats to anyone else I missed (I am pretty sure we had two or three more today)
Strength Workout (SWOD) 4 x 3 Push Jerk (60, 70, 80, 85) A2. 3 x 20 Band Pull Aparts
The Rack Ready Position:
Feet should be shoulder width apart, pointed straight. The bar should be held across the front of the shoulders (in between the clavicle and the deltoid), resting on the finger tips with hands open and triceps parallel to the ground.
Initiation/Execution The Dip:
Minor flexion of the knees and hips into a quarter squat position. After reaching the proper depth you quickly go into triple extension to lift the bar off the shoulders. At this point the bar should be floating.
Once the bar leaves the shoulders you will flex the hips and knees in preparation for the drop. As the bar travels upward, the elbows will go into complete extension with wrists the athlete will straighten.
The lift is not completed until you are at full extension and show control of the lift.