An Olympic lifting complex followed by a shoulder-tastic single max effort set kicked off this week’s training at CFT.
Dip of the Push press: (1) Good, (2) Fault, (3) Fault
Shoulder blades, glutes, and the back of the feet should stay in contact with an imaginary wall throughout the dip of both the push press and push/split jerk. This upright dip means maximal transfer of power to the bar.
In the middle photo, the forward lean in the dip means that the bar will be driven forwards rather than up out of the dip. If you have any significant weight on the bar you won’t make the lift.
In the final photo, we see ‘muted hip’ where is no hip angle between the hip and thigh. Not only is this position sucky for your back and knees, it robs you of your ability to generate power.
Work up to a maximum for the complex
1 Power Snatch
1 Hang Squat Snatch
With your 5RM Shoulder Press loaded on the bar complete
Max reps Shoulder Press
Max reps Push Press
Max reps Split Jerk
Do not put the barbell down between exercises. On reaching failure on one movement immediately start the next.
Team 1
Heather – OHS 2.5kg PB, 5-2-2 @ 20kg
Geoff – Bench Press 12.5kg & Ring Rows – 5×5
Maxine – 12.5kg PB, 6-3-0 @ 20kg
Mark – 70kg PB, 6-2-3 @ 60kg
Team 5.30
Dean – 40kg PB, 6-2-0 @ 50kg
Andrea – 17.5kg PB, 6-8-3 @ 20kg
Team 6.30
Deb W – 7.5kg PB, 17-9-10 @ 15kg
Liz – 10kg PB, 8-13-4 @ 12.5kg