Warm up:
3 rounds of:
10 Squats
10 Push ups
5 Pull ups
5 Bar presses
followed by the Burgener warm up

Skill/Gymnastics:
1 minute Plank

Strength:
Max Snatch

Watch this video for tips from Natalie Burgener!

WOD:
Max Clean & Jerk

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Max snatch AND max clean and jerk in the same day?? Be still my heart 🙂 And before you decide, “I can’t do THAT”, realize a snatch and a clean and jerk both are just a jump and a land. If you can jump, which you can, then you can snatch! I know, I know, it’s a little scary, but it’s SOOOO much fun!! Don’t worry if you haven’t ever lifted either – plenty of coaches will be on hand to coach you up and not let you get hurt.

Ok, so my advice for today:

1. The Burgener Warm up, snatch and clean and jerk can be a little overwhelming, especially if you haven’t ever done them before. Whatever you do, don’t go watch a bunch of videos on youtube because there are some REALLY BAD technique videos out there. Visualize GOOD TECHNIQUE, and your body will do it. Get in your mind that when you snatch, you look like this:

Visualize yourself pushing your body DOWN under the barbell. Get out of your head that you have to pull the barbell up to you – instead, think about pushing your body down under it.

2. When you watch these videos, pick one thing to watch at a time. First, watch the feet. No one jumps high. They jump HARD. Quick feet are a big deal. Move yours as fast as possible from your jumping position (under your hips) to your landing position (slightly outside of your shoulders).

3. Read up on clean and jerk and be prepared to move your elbows and feet fast. It’s called SPEED THROUGH THE MIDDLE, and speed is critical to all Olympic lifts. I’m not talking pulling the bar up fast and bending your arms -that’s actually really slow. I’m talking about getting a big shrug (FINISH!) and pushing your body down under the bar (see #1 above.). Shoulders lead, arms follow. Read up on SPEED here.

4. My last piece of advice is to get your mind out of the way. That’s going to be hard because I just told you to watch all of these videos and read a bunch of stuff, right?? 🙂 The information is there for your reference, but don’t feel like you have to remember ALL of it when you get to the gym. The coach will tell you what to do, so no worries! Lift and have some fun.

Oh, one more thing. The videos above are Olympians; they train only to lift ginormous amounts of weight. There is no pressure for you to move a ton of weight today. Focus on technique first – heavy weights follow technique, not the other way around.

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Media:
Thursday WOD, April 19, 2012

4 thoughts on “Thursday WOD, April 19, 2012

  • April 18, 2012 at 9:47 pm
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    Good luck to everyone competing in the games!!!!!

  • April 19, 2012 at 1:50 pm
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    Def not my best Olympic day. I need massive help on the snatch as I’ve been stuck in the same place for awhile:

    Snatch: 175#
    Clean & Jerk: 245#

  • April 19, 2012 at 7:02 pm
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    SN: 205
    CJ: 245.

  • April 19, 2012 at 7:38 pm
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    SN: 135
    CJ: 185

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