Wednesday 3/2/11
Bacchus
Objective: Strength / Technique
Warmup: 4 rounds
6x Dumbell Pushpress @ 30lbs
6x single arm row @ 30 lbs
6x shoulder dislocates with PVC
200m run
Training:
1) 8 rounds
3x Push Jerk
3x Shoulder Sweep - 1 side per round
2) 6 rounds
5x weighted pullup - start @ 15lbs and adjust accordingly
6x Dumbell floor Press each side start @ 35 and adjust accordingly
3/3/3 Toe Touch Complex
3) 6 rounds
8x Walking Sandbag Lunge each side @ 60lbs
3x jumping lunges each side
15x Shoulder Hand job each side @ 5lbs
Comments:
So one of our foundational lifts is the push press. Dan John calls this the king of upper body lifts. One thing I noticed is that when my athletes start going heavy on this exercise they naturally switch to a push jerk. Why wouldn't they? You are using your body more efficiently to achieve a desired goal - getting the bar overhead. The difference between the two is very clear to me but my athletes have difficulty seperating the two. So today I taught this exercise to all my athletes. The ones who were just learning it stayed light, the more expereinced athletes actually got to go heavy today.
In a nut shell without getting too geeky.......
1) Start with the bar in the rack position, make sure it's resting on the meaty portion of your shoulders. This will give you a solid base to where when you explode up most of the power generated from the hips and lower body will be transfereed to upward movement of the bar.
2) When you drop down keep is short then EXPLODE up. This is not a slow motion movement but a very fast and explosive one. The "dip" should be around 2'' and you should explode up as if you want to go through the ceiling.
3) As soon as the bar's momentum begins to slow drop under the bar with arms fully extended and knees bent. The only hard part here is stabilizing the load over head.
Since today we are just learning the basic movement we are working off the racks. Once proficient go ahead and work from the ground. You'll notice that once you start working with heavy loads it becomes difficult to lower it. Don't. Just drop it, then clean it back up to the rack and repeat.