Wednesday 11.06.14

https://www.youtube.com/watch?v=mGslrAJEjTM&feature=youtu.be

Strength – “Donny Shankle Barbell Complex”

  • 3 x hang pulls
  • 1 x hang clean
  • 2 x jerks

Conditioning:

8min ladder:

  • 5 x KB snatches each arm (24/16kg)
  • 4 x pistols (alternating legs)
  • 5 x KB snatches
  • 8 x pistols

* add 4 pistols each time

Post loads, reps to comments or TotalWod.

From Glenn Pendlay about the Shankle Complex:

As far as the details, we do the 3 pulls with a “rythm” and no pause to make sure that the athlete is not getting pulled off balance. We use a shrug at the top because it fatigues the upper back, making the jerks more difficult.

Those that have trouble succeeding on jerks after a difficult clean, or those who have good jerk technique with moderate weights which breaks down with heavy weights seem to get the most from this exercise. And of course, those who are trying to put on muscle or move up a weight class.