Wednesday , 01 January 2014, Grace

Work to 1RM power clean

then

"Grace"

30 clean & jerk (135/95)

Welcome to the New Year!  Grace is a very good way to start the New Year.  While finding your one rep max, technique will pay off.  

As you begin the clean, get settled on your heels, shoulders above hips, hips above knees.  Nice and slow first pull, keeping the bar in contact with your shins.  Once above the knees keep the bar in contact with your thighs and open those hips with POWER!  

For the Jerk, after the bar has settled in the front rack position, use a small ONE INCH dip, then drive those hips.  Lock those elbows out at the top and and bring you feet under you, and you have completed a rep.   

I want to encourage everyone to set some goals.  Look at your diet, goats, mobility and write them in a journal.  Shoot for the moon, though the fundamentals should not be ignored.  

Welcome to 2014!