Skill:
Kipping ring dip

WOD:
“Elizabeth”

Reps 21-15-9 of

Clean (135 lb./95 lb.)
Ring dips

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The most important aspects of Olympic Lifting are STANCE, GRIP, and POSITION. Of the three, position may be the most demanding, require the most patience and above all, be the hardest to “fix.” Check out this video of Natalie Burgener lifting at Mike’s Gym….

Natalie is FAST and explosive, and if you look closely, her power is generated in her HAMSTRINGS.

The positions above are the “TAKE-OFF” position (same in both pictures, just at different angles). Natalie’s hamstrings are fired up, and from here, as long as she lifts with her legs and stays BACK, the path of the bar will automatically go back to “pockets” and FINISH!!! Which, as we all know, is the hardest thing to do!

The struggle is “staying back” and getting the bar to that “FINISH position. How do you get there? Try this:

Grab a PVC pipe. With your feet in the jumping position (under your hips) and holding the PVC pipe at your hips (wide grip on the bar), lock your knees and slide the PVC pipe down your thigh (keeping your knees locked) until the PVC pipe is about an inch above your knee. (You should feel your hamstrings fire here!). Now slightly bend your knees (you should still feel your hamstrings). Hold here for three seconds to feel the TAKE OFF. Then jump and shrug.

Feel the bar move back into your pockets?? Try it again for a few more reps.

After you get a good feel for the jump and shrug, add a turnover and snatch the bar. Make sure you are STAYING BACK, hitting the mid-thigh to pockets position and shrugging shoulders at the top!

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PS Getting screen shots of Natalie’s video was near impossible because she is SO FAST! I couldn’t pause the video fast enough to get the right positions 🙂

Media:
Monday WOD, November 7, 2011

8 thoughts on “Monday WOD, November 7, 2011

  • November 7, 2011 at 7:56 am
    Permalink

    11:17 Rx. Squat cleans made it a beast. My form shot to hell and never came back as the WOD dragged on. Ring dips were actually okay. Small-ish gansta roosta class. .

  • November 7, 2011 at 9:29 am
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    This work out was hard. 15:55 115lbs. I was last place, but im ok with that. Im just glad its over.

  • November 7, 2011 at 9:45 am
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    115# with a band on the dips. 12:24??? 21 reps doesn’t sound like much until they involve squat cleans.

  • November 7, 2011 at 12:05 pm
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    Karli has to take a physical fitness test at school today. She can hardly move following Friday’s 3 mile swim, Saturday’s WOD and Olympic Lifting Training, and Sunday’s Catapult construction and launch.

    Wish I could be there to see it.

  • November 7, 2011 at 5:47 pm
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    15:40 Rx

    Those squats got hard on the last 2 sets.

  • November 7, 2011 at 6:28 pm
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    16:57 rx. Lung capacity doesn’t seem to want to improve on the longer metcons.

  • November 8, 2011 at 8:54 am
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    15:43 rx

    More muscle fatigue than stamina issues. Weight was probably a little too heavy.

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