Fish Game Warmup

Back in the day (pre 1972), Olympic Weighlifting meets included not only the snatch and clean & jerk, but also the clean & press. While the snatch and clean & jerk’s primary component is explosivity, the clean & press has a sheer strength component as well.

It was sacked for a couple of reasons, one being that the standards for judging were fuzzy and athletes were resorting to extreme hyperextension of the back during the lift to the point where it resembled an upright bench press.

So, to review a couple of key points:

Grip: Make sure you rotate your thumbs slightly downwards and rest the bar on the meaty portion of your hand.  The object is to get the bar as close to your wrist as possible to reduce any floppiness.  Make sure your forearms are vertical and that your elbows are just slightly in front of your rib cage.

Breath: Deeeep breath, clamp down and pressurize. Hold for the duration of the lift.

Lean: Tighten up your glutes, extend from the hips (not arching!!). Think of it as pushing your hips over your feet. This lean should be just enough to accommodate the bar path to go straight up and getting your chin out of the way.

Press: Keeping your legs straight (no push press!), press the bar up in a straight line, barely scraping the tip of your nose with it. As soon as the bar gets past your head, shove your torso forward. Lock out your elbows, shoulder blades together & up!! At the top, make sure you stay tight in the trunk and glutes to keep from arching your back.

Return: Return the bar in the exact reverse motion, leaning back from the hips as the bar returns to the racked position. Be careful to reset those elbows in front of your ribs.

WOD 01.26.10

Press 3×5

Tabata
Wallball
Pushup
Row (calories)
Rest 1 minute between each set.

Count lowest set (not cumulative).