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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“Unleash the Power of the Nap” From The Art of Manliness. “Naps can be one of the most powerful tools for self-improvement; they can increase not only our health and well-being but our intelligence and productivity as well.”
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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