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WOD Blog
 | Sun, Jul 14 2024 |  |
 | Gymversary: Nichole(4) & David G(2) |
Dubs Split Jerk Nutrition Clinic(No Results Tracked) Double Under Notes (Coach Sam) -Type of Rope & importance of owning your own -Calf Strength & Endurance -Calf Raises, Elevated Calf Raises, Heel Drops -Body Posture & Breathing -Arm Distance -Banded Jumping Drill (video) -Creating Body Awareness -Single Leg Single Under Drill (video) -Single Under Jump vs Double Under Jump -Double Under Rebounding Drills -Jump to Target -Penguin Taps (video) Split Jerk Notes (Coach Léa) Clean -Pull: Triangle, knees out, elbow pits, knuckles down, speed up, patience & contact, no rainbow hip thrust, think vertical jump -High pull: scarecrow, loose wrists, knuckles down -Fast elbows, pull under the bar, stand it up Split Jerk -Feet hip width -Grip width same as front rack but elbows 45 degrees in front -Brace: Squeeze glutes, take a breath and brace core -Dip: knees out, vertical, not too fast -Move head out of way by trying to make as many chins as possible in your selfie face, lock out arms with biceps next to ears and without arching the back, bring head back through to center line - not too far forward -Feet: remain hip width apart as they travel forward and backward as if they are stuck on railroad tracks, front foot turned slightly inward with weight centered just in front of your ankle, back foot toes forward -Knee bend: 45 degree angle, front shin is vertical, front leg stabilizes, back leg absorbs shock -Hips are square to the front because we are squeezing our glutes -Recover: Front Foot First (all start with Fs)
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