Workout: Jan. 10, 2011


Oly Day: Rack jerk or clean and jerk

We’re spending the class on the jerk, and you can take the bar from the rack or clean it. The focus is the jerk, so choose a rack jerk if there’s any chance of the clean impeding your progress on the jerk.

Sets, reps, loads and drills to be assigned by your coach.

Finisher: 50 burpees for time

Free your mind: the jerk is about wedging your body under the bar, not about pressing the bar upward.

Functional Fitness Journal resources: Mastering the Jerk by Bill Starr and Coaching Correct Technique in the Split Jerk by Bob Takano (subscription required).



Skate Skiing in the Dark?

We head to Mount Evergreen and ski under the stars, then plink some targets at the Lake of the Woods Gun Club.


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