Strength 1
Clean pull + hang squat clean + jerk
Heavy 2
Strength 2
Glute bridge
3 x 8 AHAP
**Taking an early break to bust out the double strength day. Cleans are on tap with a pull, hang squat, and jerk. A great combo to work on hip extension in all parts of the clean and jerk – from the ground, getting into the squat from the hang, and getting the bar overhead.
What tends to happen on the jerk is missing extension, usually related to hip extension. What does that mean? It means starting to get under the bar after the initial dip before locking out the hips/knees/ankles as you start to drive the bar overhead. When you miss extension, be it of the hips or knees, you lose power. This can lead to catching the bar with bent elbows and not locking the bar out overhead, loss of lumbar curve and ‘chasing’ the bar to get under it, and missing the lift. You want to apply as much force into the ground while you dip and DRIVE the bar overhead, creating as much space as possible between the bar and your shoulders, giving you room to drop under the bar a 2nd time to receive the weight overhead in a locked out position.
Use time in warm up and with lighter weights to practice this and make sure you can do it proficiently before adding a lot of weight to the bar.