Skill:
Burgener warm up

WOD:
Max squat Clean and Jerk

Post clean and jerk loads to comments.

Grab a cup of coffee, pull up a chair and let’s chat about the Burgener warm up and clean and jerk (and if you haven’t yet discovered the joys of the barbell, well, be sure to stop by today and get a little lifting in!)….Thursdays are quickly becoming my favorite day of the week!

First, let’s talk about the Burgener Warm Up.

(WITH ALL OF THESE LIFTS AND EXERCISES, YOU MUST USE THE HOOK GRIP.)

There are five exercises for the Burgener warm up, and it’s important to understand WHY we do each of these movements. You have to have focused, deliberate practice of these movements every single day (PERFECT PRACTICE MAKES PERFECT!). If you do your due diligence in practicing these drills EVERY SINGLE DAY, regardless of the workout, your lifts will improve.

1. Down and up
Creates SPEED THROUGH THE MIDDLE.

2. Elbows high and outside
This movement will teach lifter how to KEEP THE BAR CLOSE in the least line of resistance.

3. Muscle snatch
This movement develops a QUICK TURNOVER that enhances pull under the bar!

4. Snatch drops at 2″, 4″, 6″
This movement reinforces FOOTWORK and RECEIVING POSITIONS.

5. Snatch lands
This movement develops FOOTWORK, SPEED and STRENGTH IN THE BOTTOM OF THE SNATCH.

BONUS MATERIAL!
Because I’m a teacher, I loooooove extra credit and bonus material. So here you go….In addition to the Burgener Warm-up, you should do the skill transfer exercises EVERY SINGLE DAY, for the same reasons….drill to enhance the skill. There are three skill transfer exercises:

1. Snatch Push Press (push press from behind the neck with snatch grip)
Develops OVERHEAD STRENGTH and ability to support weight overhead.

2. Overhead Squat:
Develops CORE STRENGTH

3. Snatch Balance:
Develops FOOT/ARM SPEED

If you are thinking to yourself, “That’s WAY too much intel…”, I understand it is a lot of information in one sitting, but never fear, I have two quick tips for you! First, start small and easy. Use a PVC pipe and get the routine down before you add any weight. Second, do this EVERY SINGLE DAY as part of your warmup. Now, understand, when you are going through this, be DELIBERATE. Be precise with your movements in practice, and they will be precise when you start moving weight around. Whatever you practice will manifest itself in all of your lifts, so make sure when you practice, it’s PERFECT PRACTICE.

(A side note…if your lifts go hay-wire for whatever reason, always come back to the Burgener warm-up and use the movements to fix the faults.)

Now, let’s talk about the clean and jerk.

On the clean, read this post from September 7 and visualize your body pressing down and around the barbell. The only thing you need to focus on is fast hands and fast feet! PRESS YOUR BODY DOWN.

And lastly, the jerk. The only thing you need to remember is this: With the jerk, the bar is driven up BY THE LEGS ONLY!!!! The arms should play no part in attempting to push the bar up. Watch this and visualize your jerk looking exactly the same.

(Side note: She is jerking from behind the neck — you will jerk from the front rack position, and the drive up with your legs is the same.)

Post thoughts to comments.
P.S. Remember, NO MIND!! Go lift and have some fun!

Media:
Thursday WOD, December 1, 2011

6 thoughts on “Thursday WOD, December 1, 2011

  • November 30, 2011 at 10:52 pm
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    Cannot wait! Easily my favorite day At the gym! Haven’t cleaned in over a week!

  • December 1, 2011 at 8:29 am
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    Did LeanFit this morning, 10 rounds of Cindy.
    18:53, which was good enough for second place.

  • December 1, 2011 at 9:10 am
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    I’ll be in for all the afternoon classes today.

    Lets move some weight!

  • December 1, 2011 at 2:43 pm
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    Looks like the LeanFit crew has intimidated the CrossFitters right out of the box.

  • December 1, 2011 at 6:51 pm
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    Got to teach an extended C&J class today – SO FUN!!! Was a great time! Really excited to see everyone focus on technique and drill the skills in the Burgener WU!

    BTW – the American Open is this weekend – click here to watch the live feed: http://weightlifting.sportzcast.tv/(S(ll1vihfdytsqh24fz3abssmz))/sportzcastplayer.aspx

  • December 1, 2011 at 7:29 pm
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    Matched pr at 245#, then cleaned but failed to jerk 255 about four times. Good day!

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