Standard Grace technique is pretty straightforward. It is power clean + power jerk technique. However, due to the nature of the workout, 30 reps on 60-ish kilos for time, which should constitute no more than 50% of a decent CF'ers C&J max, it is by no means necessary or advisable to use the power clean + power jerk technique as you would on a weight close to your max. Let's take a look at some of the main differences that will make you get the best time possible.
1. Consider doing the power clean as a power clean bolt. That is, keep you feet bolted to the ground during the pull and positioning phase. This only makes sense if the weight is relatively easy for you, though. This style has the potential of making the movement more efficient so you'll save energy. It does not work equally well for everybody, though. Try it and find out.
2. Receive the barbell in the bottom of the dip phase. That is, when you receive the barbell you want it to be in a position from which you can initiate the up-going part of the dip phase immediately.
3. Consider doing the power jerk as a power jerk bolt. That is, keep your feet bolted to the ground during the dip and catch phase of the power jerk. This only makes sense if the weight is relatively easy for you, though. This style has the potential of making the movement more efficient so you'll save energy. It does not work equally well for everybody, though. Try it and find out.
4. If possible, catch the barbell directly on your thighs instead of taking it down on the shoulders first. This will save you a lot of time or energy - but only if you have the technique to do it correctly.
5. Make sure to re-grip the barbell when you are lowering it to the thighs. This will save you time compared to re-gripping on the thighs or from the ground.
6. Do not let the barbell lie still on the ground while remaining in the starting position. If you need to have a rest this is not the position to get it from. If you need a breather drop the barbell, take some air in and then go again.
7. Make sure that your upper body is well-postured when you catch the barbell on the thighs. It will take time for you to regain your posture when you catch the barbell if you do not already have it. Also, a strong position in the upper body when lowering the barbell will make it easier for you to stay balanced while reducing the risk of injury - especially in the lower back.
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