Liftmore 10.27.15

Liftmore 10.27.15

PSKC CrossFit – Liftmore (Olympic Lifting)

Warm-up

1: Strict Press from split position (4 x 4, climbing)

Complete one (1) split jerk to achieve proper positioning and them complete four (4) strict presses from the split position.

Weightlifting

2: Clean Pull + Full Clean + Jerk (Work up to a heavy set of the complex.)

Complete one clean pull, reset, full clean & jerk
Focus on consistency with your weight distribution in both the clean pull and clean. Practice patience at the finish of the second pull and keep the bar c-l-o-s-e (i.e. don’t bang it off your quads).

Accessory

3: 3 Position Halting Clean Deadlift (5 x 3, climbing)

3 Sec Pause at knee on the way up and down
Focus on maintaining a consistent back angle. Today, we’re only pulling to the knee, pausing for three (3) seconds, and then returning the bar to floor.

https://www.youtube.com/watch?v=iyRX1y38qXc

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