Press, push-press, pull

My plan was to press 92 x 3, but I only managed one. I worked on heavy jerks twice this week so I’m probably fatigued from that, so I’m happy that the single at 92 was solid.

I clean and jerked 140 on Monday night, a PR for both, although it would not have counted in competition because of a very small amount of press-out. I tried to do it again after a rest, but when I dipped for the jerk, my back rounded and there was no way. Jules said I dipped way too low–a bad habit of mine. I can’t always tell when I’m doing it. She says: “It’s not so much a dip as a quick unlocking of the knees, and then you push yourself down under the bar rather than pushing it up.” This feels like a leap of faith–who wouldn’t prefer to push the thing up rather than the self down! We drill the pushing-up movement all the time, but the pushing down under is unique to the O-lifts.

Today after I pressed 92 x 1, I did 7 sets of 5 push-presses at the same weight. I worked on Jules’s method of just unlock the knees rather than a major dip down. I started to feel what she means! Unlock the knees and pop them open again to get power from the quads and the bar flies up. Forget about the hips. We put so much emphasis on the hips, but I’ve long believed that in rowing and in jumping most of the power is coming from the legs (knees/quads) rather than the hips. My experience today bore that out.

I alternated the 7 sets of five push-presses with singles and doubles of 20 kg weighted pull-ups. So I did a lot of both. This was a real strength workout and after my final push-presses I felt slightly nauseous. It was great 🙂

Updated to say my left elbow tendonitis (lateral) from three years ago came back after this workout. I assume it was the large number of heavy pull-ups. I favored the left side for several days and it went away again.