100kg bench

wod#1
practice clean technique off blocks (just above knees)
then
work up to 1rm bench=100kg pr
then
6 sets of amrap bench press @75kg
10-10-10-8-7-8

wod#2
5x3 skin the cat
3x5 push press=70kg/75kg pr/80x3 pr

amrap 7
30 double unders
10 one arm kb push press 20kg
10 kb pushup
30 meter farmer carry 20kg each hand
total=4rounds

The following is a blog written by olympic lifter Jon North. I have been reading his blog for a while now. Not only is his writing unbelievably good, his tips on the oly lifts have done great things for my technique and efficiency in the movements. This one was recently put up by Jon, going into the details of the clean and more specifically, being able to make explosive extension either via straight or a slight bend in the arms.. Its a controversial weightlifting topic but im going to try it out and see if it might suit me and help me to get a better clean.


Row Your Boat:

I am a big believer in the arm bend. I call it “rowing the boat". Here are a few reasons why bending your arms will help you lift big weights: First of all, rowing the bar into your hips creates much more force and explosion at the finish of the pull. Secondly it tightens up that superman pull, allowing you to stay in better positions. It also allows you to stay over the bar much longer. If your hips hurt from striking the bar low on your hip, then the arm bend will help you clear the “ouch bone”! If you need more bar speed in your lifts, then please go to the store and buy some arm bend, because it will put the bar in 6th gear!

As the bar gets closer to the hips, the bend in your arms should slightly increase. Once the superman pull is over and he has stopped fighting crime, it’s time to row your boat to the finish line! How hard you row the bar into your hips determines how much hang-time the bar will have in order for you to get under and win the Olympics!

Every athlete will be different. Some will do better with straighter arms, and some will do better with more arm bend like myself. I hope this helps some people, I know this has helped many of my athletes, including myself. Do what works for you.

Attitude Nation Salute! Arm Bend 2012