Seems there may have been some tight and tender upper backs on Thursday, and not by chance. If anyone entertained notions of using their arms and shoulders to move the weight around on Thursday, it should’ve become plainly obvious that wasn’t going to work. Instead, everyone should’ve been forced to really use their hips to generate enough explosive force in order to move the weight.
After a quick review of the day’s strength work, athletes lined up, heels on the sideline, and performed three broad jumps for max distance in order to set a marker. The goal would be to reach this point again during the workout.
The Cluster is a Clean and Thruster combo, but unlike our usual prescription for clusters – taking them from the floor each time – Thursday’s program called for all 3 clusters to be taken from the hang. A solid question was asked Thursday night during the 6pm class, and one which we’ve discussed a few times in the past, about how the elbows should be positioned during the thruster – should they be high like a front squat, or dropped a bit like an overhead press? The answer is: both.
The thruster is an awkward marriage of front squat and push press, due in large part because the ideal front squat uses a different elbow position than the ideal push press. The front rack position is hard enough, but in the thruster, a lifter must not only have a solid front rack, with the elbows up as high as possible, but must then be able to transition mid-lift into a solid push press position, where the elbows are only slightly forward of the bar with the hands gripping the bar. Thus the answer to the above question: the elbows should be positioned like a front squat in the bottom of the thruster, but then transitioned into a position like an overhead press as you reach the top of the squat and transition into pushing the weight overhead.
Class was divided up into groups of 4 and worked through the above met-con with everyone starting on the rower. Individuals completed the couplet twice, rowing for max calories in 90seconds, resting an equal amount of time, and then performing an AMRAP of 10 KB swings (American-style, overhead) and 10 ab-mat sit-ups, before resting another 90seconds. Scores were kept individually, with the goal to try and achieve the same or greater number of calories/reps in the second round than achieved in the first.
Great work in a humid gym. See you all on Sunday.