Friday classes: 5:30a. 4:30p, 5:30p
In part "B" today we're working up to a heavy single thruster. As with all lifts, for the lift to be good - to "count"- it needs to meet movement standards. With the thruster we need the hip crease to be below parallel and full lockout up top with a push press, not a push jerk.
At the recent NPGL championship match, Dmitry Klokov did an exhibition of a heavy thruster ladder. He was only resting a few seconds between each weight but then needed to rest longer (only about 20 seconds since he's practically super human) before he was successful on his last thruster at an astounding 385 pounds. Take note that in each rep his form remains exemplary: hip crease below parallel and arms locked out after pressing the weight up. For those who may have never heard of him, Dmitry is a multiple medal winning Olympic Weightlifter. In 2011 at the world championships, he snatched 432 pounds and clean & jerked 511 pounds. He's also a very outgoing and friendly guy.
A) 3 attempts at max time L hang
B) Work up to a heavy single thruster
C) 12 min AMRAP of:
- Hang power clean 135/95
- 10 box jump 24/20
- 15 air squats