Workout of the Day 6/24/09
Power work:
Clean
3, 2, 2, 1, 1, 1, 1 reps
work up to heavy 1 rep max
rest as appropriate between sets
scale as practice with dowel/bar and/or Power clean
Gid 95 to 155 PC
Jim 95 to 135 PC
Jess 45 to 75
Tresa 35 PC practice
Steve 95 PC practice
Tony 95 PC practice
Amy 35 PC practice
Shawn 135 to 175 PC
James 115 to 195 PC
Dave K 115 to 195
MAD 45 practice
Jenny 95 to 110
Beth 65 to 95 PC practice
Akasha 65 to 110
Lots of good practice today. It takes patience and practice to learn how to 'jump' the bar through the middle, and there are lots of steps to get to that point. But, once you get it a couple times, the bar literally jumps with you and all that's left to do is to go get it and land.
How to make the bar jump.....
Akasha is getting full extension of the ankles, knees (almost, left is slightly bent) and hips as she 'jumps' with the bar. This generates speed and power onto the bar. She's on her way down to get it while she lands (in a front squat).
James almost got this one.....it only takes a couple minor things going sideways (or in this case out instead of up and back) to miss a heavy lift. He'll get it next time - with more practice.
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