Tuesday 14, March 2017

Warm up:

800m run
Then
Down and back -
Walking lunges - PVC pipe Sampson Stretch one lunge
Shoulder dislocates PVC pipe next lunge
and so on
Toe Touch
High Skip

Skill:

Binder

Strength:

This week our strength and metcon will be combined in barbell and kettlebell complexes

Shankle Complex

5 rounds with 5 reps per round

1 Deadlift

3 clean pulls

1 hang clean

2 jerks

https://youtu.be/mGslrAJEjTM

Here is what Glenn Pendlay has to say:

The main reason we do an exercise like this is because it keeps the bar in the hands for an extended period, and this is a great builder of muscle and strength. In this case, Donny has the bar in his hands with no relief for over 20 seconds.

As far as the details, we do the 3 pulls with a “rythm” and no pause to make sure that the athlete is not getting pulled off balance. We use a shrug at the top because it fatigues the upper back, making the jerks more difficult.

Those that have trouble succeeding on jerks after a difficult clean, or those who have good jerk technique with moderate weights which breaks down with heavy weights seem to get the most from this exercise. And of course, those who are trying to put on muscle or move up a weight class.

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