Wednesday, May 10, 2017

WOD Wednesday #19

135/95lb. clean and jerks, 30 reps

A “Clean” involves lifting a loaded barbell from the ground to the rack position, resting across the upper chest and anterior deltoids (front of your shoulder). One can do a Muscle Clean (lift bar and catch it in the rack with straight legs), a Power Clean (catch the bar in the rack in a ¼ squat), or a Full Clean/Full Squat Clean (catch the bar at the bottom of a full squat). For “Grace” it doesn’t matter; do whatever is most efficient for you.

The “Jerk” involves lifting the bar from the Rack position overhead, completing the movement by locking out your elbows and standing up straight. A “Jerk” implies that you actually push the bar off of your shoulders and then drop under it in either a squat or split squat (one foot forward/one foot back). Either is OK for “Grace” as is a Push Press (slight bend of knees and closing hip followed by a rapid straightening of the knees and opening of the hip angle) or a Shoulder Press (just push the bar up). Which of these you choose will depend on your comfort with the movements and the weight you choose to lift.

“Grace” as performed both in the gym and in competition has evolved into 135lbs. from ground to overhead, anyhow, with one caveat: the bar makes a stop in the Rack Position.

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