A slightly different shoulder workout for me today.
I haven’t done Jerks in 3 if not 4 years.
They’re a bit rough. I kept the weight low cuz my wrists were getting sore.
I tried to concentrate as much as I could on form and slowly lowering the bar down. The best I could do was sets of 5 reps.
I had forgotten how much I enjoyed more technical lifts even though I’m not the best at them. -
In case you didn’t know, I’m vain. There I said it and now you know.
I hit the wall last week on my offseason weight gain. I don’t want to just be fit. I also want to look fit and I don’t feel that way currently.
I chatted with my coach and the recommendation was to stop tracking. No food tracking, no weighing my food or myself, no tracking my workouts this week. To go and have fun during my workouts.
That’s when I ran into a post by @erinstern5 doing these movements and I thought, that looks like fun.
Guess what? It was fun!
I have to remember that I’m on my offseason for a whole year and I can and will need to incorporate more variation to keep it interesting. - - - -
@fatlittleelbows If you have feedback for me girlfriend, let me know. I could have definitely used your coaching this morning!! I did do my Burgener warm up before attempting these, hahaha! -
Head wasn’t in it yesterday but I did manage to get this 5min set of #cleans at 10rpm done before calling it a day.
Speaking of cleans let’s dedicate today’s #techniquetuesday to the #kettlebellclean
In #weightlifting the #jerk can sometimes be the limiting factor in a #cleanandjerk as the loads used are exponentially heavier for the single rep attempts.
In #kettlebellsport grip #fatigue often times is the culprit causing early drops in what could be a successful set with plenty of #power for jerks still in the tank.
Although #gripendurance Can be the limiting factor I think it pails when compared to the importance of establishing good #technique
Whether doing a #hardstyle or #girevoysport Style clean the movement shouldn’t be biceps dominant 💪🏼. Being patient on the upward phase of the clean and not relying on pulling the bells from under your own center of mass to the rack position will preserve your grip for the long haul.
Understanding how to appropriately hinge and shift your weight forward and backwards is an important element when performing this movement especially when done with relatively heavy loads.
I drill the importance of using your upper body as a counterbalance for the weight of the bells and making a global experience of it rather then just thinking of isolating a particular segment of your structure. Everything from your toes to your upper back should be present when mastering the pendulum mechanics of the swing and thus the clean.
Even though in this video I’m using 32kg I dedicate a lot of time to building volume with lighter bells as well. A 12min set of cleans at 10-12rpm can do the body some good 😁. Key takeaways here should be: • be patient on the pull and rely on using the entirety of your body by appropriately shifting weight to move the bells.
• practice technique for longer durations with lighter loads. Practice sets can be entirely different from training sets....literally practice, frequency and consistency help.
If you have any comments or questions please drop them 👇🏼 and feel free to shoot me a DM if you have programming, coaching or educational inquiries.
There is so much to love from the sport of weightlifting, but what is your absolute favorite thing? Is it the relationships you build? The PRs?
We love weightlifting for how much stronger it makes us feel both physically and mentally 🏋️ Let us know in the comments below for a chance to win two rolls!
Holden has weighed in today for the Get Lean in 2018 Challenge, have you?? Reminder this is the final weigh in before our Cheat Party on Friday March 26th at 6pm. Be sure to come and bring a delicious cheat dish with you! Our winner this year will be announced at the party!
Estamos em constante evolução.
O LPO foi lá no meu ponto “fraco”, a vontade de ser melhor a cada treino. Repito incansavelmente, filmo, assisto, analiso, volto e faço tudo de novo.
Paciência me ajuda muito, tanto para evoluir como para não me machucar.
LPO são detalhes que contam muito, desde a mobilidade do tornozelo a estabilidade dos ombros.
Que a barra pese cada vez mais nos ombros e que as pernas fiquem mais fortes 😅💪🏼🏋🏻♂️ #weightlifting#lpo#training#crossfit#cleanandjerk#squat#personaltrainer#gopro
Agora com vídeo 🎥
Levantando uns pesos com Mozão @rafaellaperico 😘
Levantei 165lb (75kg) na primeira e até que foi "ok".
Levantei 185lb (84kg) na segunda, não teve squat no Clean 🤦♂️, Jerk saiu torto e voltei a perna errada, mas foi hahahaha...
Rafa levantou 115 (52kg) e 130lb (54,5kg) ambos movimentos foram bons, mulherão da porra!
@sykes_howard putting our t shirt through it’s paces 💪🏻 .
Full range now online, including ladies vests and a back-printed tee (perfect for those peach gang pics) 😉🍑💪🏻💃 Link is in our bio! .
#OTS#Repost @sykes_howard with @get_repost
Right now I'm focusing a lot on my ring and bar muscle ups. Not with a looooot of reps and volume, quality first. I'm doing a lot of accesorie work and full movement with low reps and perfect reps. This year is about going back to progression one and build a solid strong ground. "Be not afraid of going slowly, be afraid only of standing still." – Chinese Proverb