Olympic Lifting Skill Work
Clean and Jerk

I’m really fortunate to be able to coach at the Olympic lifting certs with Coach Burgener, and what I enjoy most is watching and learning from Coach B, as well as the other coaches who are there. Every cert I have some big “ah-ha” moment where I gain a new coaching cue or new found perspective on Olympic lifting. I’ve learned two things in particular that I wanted to share….

First, Olympic lifts are dynamic and explosive movements that requires patience. You have to be patient and diligent in your warmup, practice lifts and lifts for PR. It does not matter if you use PVC pipe or 400 pounds of weight, you have to be patient with every rep, nail your footwork, hit all of your spots, and finish the pull. In Olympic lifitng, you cannot just “grip and rip”, sacrificing form to get a good time or a PR (which, as CrossFitters we all have done). As you practice today, be patient and diligent with all of your efforts – perfect practice makes perfect.

Second, in all Olympic lifts, whether it’s PVC pipe or a PR, you always, always, always, have to finish the pull. Finishing the pull is essential to every successful Olympic lift. Check out these pictures of the different positions.

Down and up (the first movement of the Burgener Warmup)


Pulling body down to receive the bar

Getting the body down under the bar
(photos courtesy of Coach Burgener)

Remember, SHOULDERS LEAD, ARMS FOLLOW. When you finish the pull, you are patient and keep your shoulders over the bar as long as possible. The momentum generated will cause the bar to continue to travel up as you bring your body down and under the bar.

Be patient today as you work on cleans and snatches, find one thing at a time to work on. Make every rep count – today’s WOD is about perfecting your skill.

Wednesday WOD, 3/31/10

3 thoughts on “Wednesday WOD, 3/31/10

  • March 30, 2010 at 8:24 pm

    Is that dog dead?

  • March 31, 2010 at 6:07 am

    Eric- No – Coach B’s dogs are used to hearing the weights, and apparently, it doesn’t affect them! When Coach took the pictures, he used a high speed camera that could spilt up the movements frame by frame. He told me how many frames per second the camera takes, but I don’t remember exactly. These shots are just four out of 12 or so that capture the entire movement from floor to overhead. In real time, Sage is so fast and explosive, the only way for us to break down each position is to capture it this way!

  • March 31, 2010 at 7:24 pm

    Great skill class tonight Ryan. Good stuff.

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