Again; we love videos. I’m going to have more demo videos from more people throughout the coming weeks. I know you guys are bored of seeing me and I’ve gotta find the top of my head before I’m on camera again (WAH-WAH-WAH). This first video is more of a retrospective demo, but there have been some questions about the 3 Position Snatch or Clean & Jerk. I also wanted to post this to show everyone what sort of speed it takes to finish the 3 Pos when we work from the floor up. Here’s Elisabeth “The Thoroughbred” Akinwale @ 135# (watch especially the hi-hang rep):
1a) 5X1 Power Clean – heaviest possible, rest 60 sec.
1b) 5X1 Press Cluster – heaviest possible, rest 60 sec.
Notes: Press Cluster is – Push Press + Push Jerk + Split Jerk. Obviously this is performed without putting the barbell down.
8 minute AMRAP of:
7 Deadlifts @ 275/185#
*Rest as necessary before strength work.
1a) 3×10 Weighted GH Raise – heaviest possible, rest 60 sec.
1b) 3X10 Weighted UB Ring Dips – heaviest possible, rest 60 sec.
Notes: This should be the heaviest weight you can use for 10 UB reps. If you need to break before 10 reps then the weight should be lowered. If you cannot do 10 UB reps without weight, then breaking is acceptable but work on getting as many consecutive reps as possible.
Brandon took the time to shoot a demo video for the Press Cluster. Something happened with the audio so it’s pretty much silent for the first 40 seconds or so. Relax… The important stuff starts after 40 seconds. Just gaze into Brandon’s beautiful blue eyes until the audio kicks in…
Demo for GH Raises…