Work to max clean and jerk

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Check out this video of Charles Ssekyaaya getting a pr clean and jerk. Charles is training with the resident athletes in Colorado Springs all the way from Uganda…Watch the video, and then continue reading below.

Three noteworthy observations about Charles:

1) We talk a lot about “SPEED THROUGH THE MIDDLE“, and this video is a virtual clinic on how to PULL your body DOWN AND AROUND the barbell…..Charles is lifting 308 lbs. Notice he cannot bend his arms and pull the bar up to clean it – it’s 308 lbs.!! And, because Charles is so fast, it’s almost hard to see him move down and around the barbell . If you blink, you’ll miss it…you may have to watch it a couple of times because Charles is FAST. (If you don’t “see” it, watch this video of Casey Burgener to see the individual positions and pulling your body DOWN and around the barbell.)

2) Watch the video of Charles again, and this time, just watch his feet. Charles does not jump high. He jumps HARD. You might have heard a coach tell you “fast feet” – they want you to jump like Charles. Move your feet from jumping to landing as quickly as possible. Jump HARD.

3) Ok, watch the video one last time, and this time, watch the dip on the jerk. It’s a quick dip-drive, and then Charles presses his body down under the barbell. He does not press the bar up, but instead, he presses his body down. The dip-drive generates momentum on the bar and gets it going…your job is to lock your body out underneath it.

It’s a lot to think about….the trick to making good lifts is to QUIT THINKING and move the bar. Move it efficiently (quickly) and with precise direction on where you want your body to go. Don’t let your mind get in the way. You know what to do, just feel it and make every rep count.


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Check out “You Challenge” it’s a Weekly WOD Series that is programmed by the previous weeks winner. This week is 21-15-9 OHS @ 155/105 and bodyweight bench press.

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Friday WOD, September 30, 2011

6 thoughts on “Friday WOD, September 30, 2011

  • September 30, 2011 at 8:15 am

    Cleaned 205
    Jerked 195

  • September 30, 2011 at 10:23 am

    8:30 lean fit, good class this morning.

  • September 30, 2011 at 12:26 pm

    235# C&J
    245# clean

  • September 30, 2011 at 5:24 pm

    235# C & J (thanks to Amie and her awesome coaching 10# PR over my last PR from about a year ago!)

    Cleaned 245# three times (matched my clean PR) but failed a nearly perfect jerk!

  • September 30, 2011 at 6:24 pm

    205# PR by 20

    Thanks for the help Amie.

  • October 1, 2011 at 10:32 am

    Bo and Josh-
    Thanks so much for the props — super nice of you both! GREAT JOB on the PRs 🙂

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