"Danny"
AMRAP in 20 minutes of:
30 Box Jump 24"/20"
20 Push Press 115#75#
30 pull-ups
High Elbows
by Lisa Barbara
The front squat is a key component to learning the Clean & Jerk. Getting the bar "racked" on the shoulders is crucial to the front squat. The best way to hold the barbell in a front squat is to use the same grip as you do for the Clean or Power Clean. The weight is NOT held in the hands, but rests on the "shelf" created by the shoulders. The fingers and thumb do not grip the bar, they "babysit" the bar. The bar needs to be secure in the "rack" position as high up on the clavicle as possible. The key to achieving this is high elbows. The elbows start high and stay high through out the squat. Check out Janie Thomas' nice "rack" position, fingers "babysitting" the bar, elbows high. Nice job Janie!
The importance of high elbows in the front squat is also evident in keeping the spine in a strong, neutral position. This becomes even more critical in the bottom position of the front squat. Notice Janie’s spine in the top picture. The higher her elbows are in the bottom position, the closer the load stays to her mid-line, the stronger she’ll get to the standing position with the use of her hip dominant muscles and not her weaker lower back complex.
Level II
“J.T.”
Julia 26:18
Lisa 24:12 Rx PR
Don 9:44 Rx PR
Newman 11:49 Rx PR
Paul 15:08 Rx PR
“Danny”
Diana 3 Rx
Deborah 2
Jack 1 2/3 Rx
8:00am
James 3 1/3Rx
Steve 2 2/3 Rx
Tiffany 3
Phil 2 1/3
Andrea 3 1/3
Sue 2 2/3
9:00am
Vince 2 Rx
Anniken 2 2/3 Rx
David M. 3 1/3 Rx
Jeff 2 2/3 Rx
Teshina 3 1/3 Rx
Burger 3
Traci 2 2/3
Jim D. 3
Greg 2 2/3
Dana 2
Rebecca 2 1/3
Chad 2 2/3
Paul 3 Rx
Nice job today gang. FYI- I like the cleaned up website/blog and the extra information that’s being posted. Definitely helpful things for me to keep in mind. Thanks guys and enjoy the long weekend!
Note to self: used 68# for push press.
Thanks for the encouragement, Phil. Keep trying hard and all of your hard work will pay off. All of the teaching cues your coaches give you are for you to get better as quickly as possible. Learn with the lighter weights and soon enough you’ll be throwing up the big weights as easily as the weights you’re using now.
Natalie
“Danny”
3 rounds
Phil’s a beast!
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