11/7/2019

Strengtht,
Push press
Heavy 3

Workout
“Grace”
For time
30 Clean and Jerks (135/95)

**We saw push press on Tuesday as part of Bear complex, and clean and jerks last Friday in 20.4. Slightly different context today, but it’s a chance to build on and learn from those previous workouts. In the past it has been the norm to start with the benchmark workout and end with EMOM skill work, but we are switching things up today. The strength portion should be a good warm up for going overhead with Grace, and that might cause you to back off a little bit, which is cool.

On thing to focus on is the difference between the push press and jerk – knee bend. The push press is a down/up or where you push the bar overhead with one bend of the knee. The push jerk starts with that same motion to get the bar off your shoulders, then you pull yourself under the bar (a second knee bend) to get it overhead. Once you get the muscle memory of the movement you’ll be able to cycle the barbell fairly quickly.

REMINDER — we have a NO DROP policy that has been in effect since April. While it is customary to do this workout as single reps and drop the barbell from overhead at the completion of the jerk, that will not be allowed today. You are more than welcome to attend open gym at any time on Thursday night or Saturday or Sunday morning and pull out the crash pads for this workout and drop until your heart’s content. Today, in class, those pads will not be used. Whether it’s rep 1, rep 13, or rep 30, you will control the barbell to the ground every time. Questions?

Daily Read
14 Everyday Reminders – Darius Foroux

Compare to 3/12/19