Monday, November 16, 2015

MBS Strength - Clean, Front Squat, Jerk

Saturday, November 14, 2015

Coach Meriah

(9AM Strength) – about 8 of us including Anke and me

Warm Up

Self designed, I did some Burgener style stuff with shoulder shrugs and high elbows and then went through a clean sequence with an empty barbell


Clean-Front Squat-Split Jerk, work up to heavy.  I did two sets at 40kg, 45kg, 50kg and finally 3 sets at 60kg.  This took about 30 minutes.  I felt pretty good about the sequence, even though I wasn’t going very heavy.  I need to focus on really punching down during the jerk.

Snatch Lift off:  Starting in a snatch grip raise bar to about knee level focusing on shoulders back, neutral back.  I felt pretty good about this as well and Coach Meriah confirmed that I was not hyperextending my back.  I do 2 sets of 3 reps at 40kg and 2 sets of 3 reps at 50kg.  This took about 15 minutes.

Finished with mobility, squat against wall, flared legs against wall, foam roller on back.

Strength on Saturday is kind of loose.  On Tuesdays and Thursdays, strength is slightly more formal with a recommended workout.  I am glad I checked it out and should try to attend more often.

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