Olympic lifting on the sabbath

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CrossFit Cirencester – CrossFit

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Beast Mobility (No Measure)

Bear Crawl

Polar Bear

Angry Gorilla

Chimpanzee

Duck Walk

Inchworm

Crocodile

Extra Notes

Introducing a new exercise today –

The jerk dip squat is a partial jerk exercise to strengthen the dip position and movement.

Execution

Place the bar in the jerk rack position with your feet in the same stance you use to jerk. Bend at the knees only just as you would for the jerk with a smooth and controlled tempo, and stand again with the same controlled tempo. This is not a quick, springy movement like the actual dip and drive of a jerk, but a controlled strength movement.

Notes

Avoid the temptation to load this exercise so heavily that you change the depth and position of the dip—it’s only effective if the movement is correct.

Purpose

The jerk dip squat is a basic dip and drive strength exercise that helps develop strength in the upright posture and knees-only movement needed for a solid jerk, and also helps teach and reinforce the proper balance in the movement.

Weightlifting

Muscle Snatch – 3×3 no grinds

Power Clean – 70%x2x5

Jerk Dip Squat – 85%x3x4 of Jerk 1RM

1-Arm DB Overhead Walk – 3x50m/each arm

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