Jon T. dialing it in...
Clean and Jerk:
1-1-1-1-1-1-1-1
For Maximum Repetitions:
Tabata Row (Calories)
Tabata DL (275/203)
Tabata Row (Calories)
Tabata Ring Dips
For the clean and jerks, really try to focus on the speed of the elbows and the positioning in the catch. The two most common causes of missed cleans are either not getting under the bar at all, or getting under it, but doing so out of position. The former of the two problems can be offset by driving the elbows around the bar faster. By doing this, you are committing to that third pull, and likely to accelerated your body’s descent under the bar. The latter of the problems can be mitigated by “popping” the feet upon landing. Too often lifters will catch the bar soft, without any contraction in the midsection, and the bar will simply roll forward to the floor. By popping the feet, or in other words, stomping your feet just before the catch, you are increasing the body’s rigidity in the moment just before the bar crashes onto the rack. This will most definitely lead to more made lifts. Fast elbows, strong landings.
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