Thursday, August 7, 2014

Thursday, August 7, 2014

Workout of the Day

A.) Back Squat: 5@60%, 5@70%, 5@75%, 5@80%

B.) "Hot Fries"

AMRAP in 15 minutes:

30 Double Unders

10 Pendlay Rows (155/105)

5 Wall Climbs

 

 

Bar Placement For The Jerk

  

Proper rack positioning for the jerk can be seen in the second image. Bar placement is on the frame of the body (the delts) with elbows placed forward in front of the torso. This can be seen by the contact the bar has with the delts as it is setting on the athletes body and not held out in front of the body against the collarbone, as seen in the first image. The clear distinction is that we can see daylight UNDER the bar in the first image where it cannot be seen in the second image. By having the bar on the frame of the body and not held in your hands against your body will give you a more solid platform to accelerate off of. If a jerk is performed with the bar placed as in the first image, the athlete will be fighting against many things: 1) the bar sliding down the front of the torso, causing (2) a drop in the elbows during the dip (you NEVER want that to happen) which will lead to (3) the body collapsing forward rather than keeping the shoulders stacked over the hips, and (4) on the upward drive, the bar path is going to be out in front of the athlete rather than straight upward.

 

 

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