3 sets max reps pull-ups
20 wall-balls (15/20, 10’)
Max reps ring dips
New member Ashley G.
shows a slightly refined version of the drill depicted in yesterday's pic. Here having the person hinge their tailbone towards a wall haves them clears the knees/verticalizes the shin slightly more effectively than just having the box as a guide in front (which is still useful for getting the positioning down for the power position).
"On the subject of knees tracking to the outside of foot angle in squats and jerks:
It is plain WRONG to believe that purposely pushing the knees outside or inside the line of the feet is going to help squatting or jerking. The knees should follow the line of the feet which in most cases for both lifts is angled slightly to the outside. And to make the claim that most elite lifters perform the jerk with their knees tracking outside the line of their feet is demonstrably wrong and a disservice to any lifters out there trying to improve this lift.
As far as squatting, the conscious effort of the lifter should be to keep the knee tracking on the line of the feet in almost all but a very few cases. The unfortunate thing here is that you have someone inexperienced in coaching making claims about an area of which he has little knowledge and unfortunately, because of his well deserved fame in other areas, he will be listened to by many devoted fans and this will hurt their progress as weightlifters."
- Don McCauley weighs in on the "Knees Out" debate that the Offline show recently covered
JTSstrength.com-Kelly Starrett Interview
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