Triple extension of the ankle, knee, and hip is the foundation of explosive movement. This coordinated effort of forceful muscular contraction is the most powerful movement the human body makes. Cleans, snatches, squats, jerks.. and below, Damon finishing off a thruster, all involve this application. The thruster is a full depth squat followed by a press of the weight completely overhead requires mobility, coordination, and a combination of speed and strength… power. Decrease the weight considerably and it is mainly a demonstration of speed. Increase the weight closer to a one rep max, the speed is reduced to a crawl and it is simply a move of strength. Find the right load, move it fast… and you maximize power. Damon executed these thursters by fully extending the ankles, knees and hips-hitting triple extension- the bar popped from his shoulders (the front rack) and snapped right up into the locked out overhead position.
|Right on… in the 70’s sense.|
Thursday’s WOD: 6 and 9am, 4 and 6pm. Kids class at 3:15pm
12 Rounds for max load, every minute on the minute of:
Shoulder Press, 2 reps
Post max volume of 10 heaviest sets added together