Skill Work: Turkish Get Up Then
WOD: "Grace" 30 Clean and Jerks for Time (135#/95#)
Another benchmark for the record books/apps. Grace will leave her mark.
We return to the TGU for creating and re-enforcing stable shoulder positions which will help us in all loaded shoulder movements (yes, including clean and jerks). Last week we worked on the loading of both shoulders, this week we progress through the full get up, more focused on stable hip positions and a stable OH shoulder position.
If we consider the job of the rotator cuff is to keep the ball and socket connected (no, it isn't to pull a band into external rotation), it is much more efficient to hold/prevent movement (stability) than it is to recover a stable position. With the cuff fired and active, our prime movers (pecs, lats, deltoids to name a few) can do their job, which is produce great force. Ultimately, our ability to produce great amounts of force are dependent upon the inherent stability of that joint across which it acts, otherwise energy is lost to inefficiency or translates into injury.
Get your shoulder right. Then pull and push fast, for time. 3, 2, 1, GO!