Our favorite Eskimos decided to get a little sexy this weekend , and do some relatively kick-ass stuff this weekend (I’m assuming it was the aurora borealis giving them special powers).
I’ll lead of with Jay Rhodes hitting two fairly huge lifts off the high blocks. No, you’re not supposed to be able to get as much off blocks, unless you’re really—really fast. Side note: if you slow either of the big lifts down (stop start with dumb YouTube), they are nearly flawless from a positioning standpoint. Also, watch Jay’s feet on the Snatch.
The second video is Lacey at a legitimate adult track meet. First, did you know they even had these? Second, seriously—they have adult track meets? Lacey was a pretty good sprinter/jumper in school, but she hasn’t done either seriously in a very long time. The narration on the video does a good job of telling the story of how she did, but I’ve gotta be honest—she looks pretty awesome. I literally didn’t even know real people could long jump like this. Can someone teach me that?
Many of you have asked for Jerk Box plans. Tomorrow night I’m going to put together a few that I’ve found, and I’ll shoot a how to video as well. I’m not a carpenter, but I am decent with simple woodwork (that’s what she said). The boxes and additions that I’ve built are durable and were VERY easy to make, in fact, I’m going to build two more support pieces tomorrow exclusively for the video. I know you guys usually rely on Rogue to make everything for you, but maybe you can earn some chest hair on this one.
1) 7X2 Vertical Snatch off High Boxes (at Hip)– heavy but fast, rest 60 sec. Demo With Instruction – Side Demo
2a) 4X3 Halting Snatch Deadlift – heavy, rest 60 sec. DEMO VIDEO
2b) 4X3 Drop Snatch – medium/heavy and fast, rest 60 sec.
Notes: Drop Snatch definition courtesy of Catalyst Athletics: “Sometimes used synonymously with snatch balance, the drop snatch is actually slightly different. While in the snatch balance, the athlete uses a dip and drive of the legs to unload the bar momentarily before driving under it, in the drop snatch, the athlete must drive under the bar with no upward push at all. This greatly limits the loads that can be used in the exercise, and as a consequence, limits its utility. It’s more appropriate as part of a warm-up or to be used while progressing up toward heavier snatch balances.”
1a) 4X8 Weighted “Strict” GH Raise – heaviest possible, rest 60 sec. (no swing, start from a position parallel to the floor) Demo Video
1b) 4X3 BB TGU – heaviest possible, 3 each arm, rest 60 sec.
4 rounds for total working time (not including C2B) and total reps of C2B:
10 Push Jerks @ 135/95#
*Rest 30 seconds before C2B.
ME UB C2B Pullups
*Rest 1 minute before starting next round.