J-Quad!!
.
Photo Credit: Angela Clancy

 Strength WoD:

For Load:

Push Press + Push Jerk + Split Jerk

1  - 1 - 1 - 1 - 1 - 1 - 1

.

• Super fun strength day today. The three moves listed above will be done in sequence in what is known as a "complex". The first rep will be a solid Push-Press. The second rep will be super dynamic Push-Jerk. And the final rep will be a kick-ass strong Split-Jerk. Together the three moves make up one set and we will hit seven work sets total.
• Why do these types of complexes you ask? Well, to start with adding in more reps or more movements in sequences forces the loading down away from our 1RM territory (certainly in both styles of Jerk). The weight will be heavy for us all but by being forced to lower the percentage down it allows us to really focus in on the technical side of things whilst at the same time get some loading into the body.
• We know this week so far has been hard on the body so a strength day like this (where we are intentionally steering away from true, absolute heavy loads) are much needed to get you moving, learning, and applying your body to still garner some strength development. There are still 21 reps to hit in all your work sets which will make this a significant day on the shoulders still. Just not all out "stupid-heavy".
• Now you have to look at what we are really training here too (beside your shoulder muscles!). What it is? Think about it for a moment & get back to us.
• Get it yet? Well, to reveal, we are training the dip & drive phase of the movements and are training the strength in those hips. The dip & drive is what propels the barbell upward in the first place. We need good, strong, effective hips in order to be able to get a barbell (loaded or otherwise) to jump off the front rack. Ask yourself, do you really reach full hip opening on the way up to launching the bar? Or are you guilty of ducking underneath too soon? (those that struggle with heavy Push Presses will suffer with this). It all starts with the stable & controlled dip portion. Keep the majority of the weight in your feet in the heels BUT do have full control with ALL of your feet on the ground. Feel everything! When you are in the bottom of the dip ensure your hips are under your shoulders and not reaching out in front or behind. Drive UP and we mean use your LEGS to drive the body up and make the bar pop off of your shoulders and then & ONLY THEN do you react upon the bar, either pressing it up if its the first one, or moving those feet to get back under it again.
• Come out fighting but also come out with the intention & attitude to LEARN efficient.
• All this time under tension will have huge benefit to your strength gains! Get around each other, watch your buddies lift, grab sone high fives and lets roll!
• Hold the standards. Form is priority as always.
• Scale as needed.
• Stay Humble. work Hard. Be Happy.

.

Post your LOADS to Beyond The Whiteboard

How effective is YOUR dip & drive??