Overhead Squat 5-5-3-3-1-1-1 Reps
Click images to enlarge
Loren's power clean and jerks looked pretty damn good on Tuesday. Shown above is a sequence of the various positions. A key position that many of you are struggling with is shown in the 3rd picture in the top row. Notice that her arms are still straight all the way through the hip extension (this picture is about a hundredth of a second before full extension). In the next picture after hip extension is complete, the arms bend pulling the body down to receive the bar in the front rack position. The temptation to pull early with those arms is great, but if you can resist, and wait until those hips have completely extended, the clean will come much easier.
WHEN THE ARMS BEND, THE POWER ENDS. This means that the second you start to pull with your arms, your ability to create momentum and elevation on the barbell is greatly reduced. Pulling early with your arms is the mortal sin of weightlifting. You can actually go to hell for making that mistake.
Also notice how upright the torso is in the dip drive for the jerk, shown in the 2nd picture on the bottom. If that torso leans forward like it would in a squat, you will loose power on the drive up.
Nice work Loren you are becoming a fine weightlifter, your attention to detail will take you far in this program. And thanks for being our #1 demo girl.
