Workout of the Day: Friday, 5.24.13

HYBRID/ADVANCED OLY with Jim, 7-9am and 530-730pm.

ROWING, with Grog, at 530pm.

Below, a panel of shots with AJ mid-clean.  Let me say “thanks” in advance for allowing me to pick on you a bit, AJ!  I promise it’s important! Olympic Lifting Coaches across the board often debate about the position of the elbows RIGHT here.

As you can see, in the first shot, AJ has straight arms.  In the second, as he aims to pull the bar close to him, he also bends at the elbow. Though this keeps the bar close it also manifests in a position that sees his shoulders just a bit more internally rotated (especially that left one) AND you can see that that position effects the final shot: his left shoulder is rotated in a bit and as such, the bar is definitely on its way AWAY from him more than as tight as it possibly could be.  Some Olympic-level lifters actually clean this way, and some “get away” with it, while others have developed some pretty nasty elbow injuries.

AJ, on the other hand, is just learning!  A cue that we will often use at this point of the lift is to say “LONG ARMS”.  This means that his position in the first photo simply needs to last just A LITTLE bit longer.  Secondly, we can also work on the amount of tension AJ is holding in his lats and shoulders even in the set-up.  Pulling the back tight even PRIOR to pulling off the ground will also keep the bar close, let him use his hips more and his elbows less and EVEN result in what feels like a “poppier” movement.

As many of you already know, this stuff is tough to learn, but I’m hoping catching moments like these at least give you all a little more perception of what we mean when we cue you!

AJ Clean


MOVEMENT PREP: Lax Ball as Needed, 5 minutes.

SKILL WORK: Take 10-12 minutes to work up to a peak of 1 on EACH arm for the Dumbbell Snatch.  A full squat for the landing is not required but is encouraged to make future catches easier.  If you can’t land in a full squat, try at least landing lower than your highest “power” position.

For time:
1k Row
50 Thrusters (45lbs. for men and women)
30 Pull-ups

Previous Jackie times.

*Stimulus: This is an all-out effort that will FEEL like “Fran”.  Try to gauge the row so that the all-out portion though happens during the pull-ups, and not the thrusters.  Classes will begin in heats where there are more than 11 athletes per class.

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