Workout: As many rounds as possible in twelve minutes of:
10 Single Arm Dumbbell Power Snatch, Right Arm (55, 35)
10 Single Arm Dumbbell Power Snatch, Left Arm (55, 35)
Accessory: 3×12 Back Rack Barbell Step-Ups (12 per leg)
Congratulations to Nick for PR’ing his Clean & Jerk this week (225lbs).
It is important to realize that the process of achieving the correct catch or ‘receiving’ position of the split jerk depends on a chain of events that starts with the rear leg position and progresses upwards:
1) By limiting the extension of the rear leg, we are able to keep our pelvis vertical.
2) If our pelvis is kept vertical, then it is easier to keep our spine straight and vertical, making for a more stable foundation.
3) Provided that we are able to open our shoulder joints completely, then we can establish a straight, vertical column of bone support that runs all the way from our hip joints to our wrists.
4) This vertical column of bone support allows us to stabilize the bar overhead with minimal stress on the shoulder muscles (the weakest link in the chain).
5) Admittedly, the bent rear leg position increases the stress on the legs, but the legs are the strong link in the chain and can handle the added stress.