This Saturday BP Clean & Jerked 300#. This may not seem like a big deal to many of you, but it has been almost 2 years since he has Clean & Jerked 300#. In fact, the last time was when he got 315# at the 2010 Dirty South Regional. BP has worked his way back from various back injuries and is looking a lot like the 2010 version of himself.
I don’t know that this lift makes an amazing instructional video, but it does illustrate one thing—the importance of depth and the ballistic catch (i.e. bouncing out of the bottom) on the front and high-bar squats. Watch:
No, I don’t recommend you guys catching a 300# barbell, rolling onto your toes to pop it back into a good rack position, then triple pumping the bounce to get out of the front squat. However; if BP didn’t treat his front and high-bar squats as an accessory movement for the clean, then his body wouldn’t have been prepared to receive and control this lift in the way that it did.
I understand we get in the habit of comparing numbers. A “hip crease just below the knee” front squat is a lot easier to get a big number on than an absolutely vertical torso, controlled fall, ballistic, rock bottom, ass-to-ankles, front squat that will carry over to a clean and develop OVERALL athleticism. Segmented numbers lead to a segmented athlete.
A word of warning.
I will be programming some higher rep Box Jumps beginning this week. I will not debate or defend the safety and usefulness of this movement. I will, however, program them because they were a part of EVERY level of competition leading to last year’s Games. They are, as a matter of fact, perhaps second only to the Pullup as far as frequency of appearance in competitions.
With that being said; you have a choice to make. The cycle rate on a bounding Box Jump is superior to that of its step-down counterpart. The possibility of injury is also far greater.
You’re grown-ups; you decide. If you want to go fast on WODs that include the Box Jump, you may be wiling to learn the bounding style. If you are not willing to trade the possibility of injury for a few seconds on a WOD, then utilize the step-down style.
1a) 3X5 Snatch High-Pulls – heaviest possible, rest 60 sec. VIDEO DEMO
Notes: Straps may be used. The goal is to get the barbell to the nipple line without a rebend of the knee.
1b) 3X5 Tall Snatches – heaviest possible, rest 60 sec. VIDEO DEMO
Notes: This WILL NOT be a heavy weight. The goal is with ZERO knee bend or hip angle change, to initiate vertical movement of the barbell with ankle extension, then rapidly pull under into the catch position
10 minute AMRAP of:
12 C2B Pullups
12 Box Jumps 30/26”
5 min. AMRAP of TGUs (alternating) @ 32/24kg