Monday, February 27, 2017

Power

Push Jerk 1 RM

Accessories
2 Rounds:
1a) 12 Barbell Bent Over Row
1b) 30 Reverse banded flys

WOD
3:00 Amrap
30 Double Unders
15 Shoulder to Overhead (75/55)
REST 3:00
3:00 Amrap
30 Double Unders
12 Shoulder to Overhead (95/65)
REST 3:00
3:00 Amrap
30 Double Unders
9 Shoulder to Overhead (115/75)

*There will be 3 separate scores today, a score for each amrap

Tip of the Day
Technique (dropping under the bar, bar path, timing, etc.) and hip power are the key to earning a PR on the push jerk today.  While most of you are getting better at the technique part, you are not utilizing the full power of your hip drive.  By not coming to full hip extension first, you are not moving the bar as fast as you could be.