2 rounds of:
200m Row
10 Push ups
5 Pull ups
5 Box jumps
20 Double-unders

20 minutes to work to heavy Snatch
20 minutes to work to heavy Clean and Jerk

followed by (not timed):
3 rounds of: 25 Sit ups, 20 Hollow rocks, 20 Back extensions

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Hookgrip posted this frame by frame last week of Muhammed Begaliev (-85kg, Uzbekistan) snatching 145 kg. (Click on photos to enlarge.)

There are two things about this series that are awesome – first, check out the top row of pictures. This lift is successful because of everything that is happening in this first series of pictures.

Notice the start position, hips are slightly above the knees, back is tight, shoulders are over the bar. If you follow his back angle through the first row of pictures, it does not change until the final frame on the top row. Make no mistake about it, that is HARD to do and requires a lot of patience.

Patience off the ground is key in Olympic lifting. You want to lift your hips and back as ONE UNIT off the ground, keeping your shoulders over the bar for as long as possible. Once you get to the position in the fourth frame, the “take off position”, your hamstrings are fired, and you are in a powerful position to move some heavy weight. But, pay close attention to those yellow arrows….in order to move heavy weight, you have to bring that bar back into the hip crease, and then you jump.

Often times, we see athletes jump “too soon”, meaning they jumped before the bar got all the way back into the hip crease. It takes patience to get there – but when you hit it, the weight is effortless.

The second row of pictures is great because they show Begaliev driving his body DOWN under the barbell.

The first picture, notice the position of the bar in relation to Begaliev’s body – he kept the bar close! Also, notice the height of the bar. At no time did he pull the bar up with his arms…instead, Begaliev drove his body down under the barbell.

How does he do that??? The first picture, he is initiating the “finish” of the lift, meaning he has shrugged his shoulders and torso up in order to generate momentum on the barbell, and for a split second, the bar floats. Notice the height of the bar in the second and third pictures – it’s the same height in both pictures, and Begaliev is driving his body DOWN under the barbell. The bar is floating in the second frame, and that’s the exact moment Begaliev has to get under the bar FAST. It’s a transition that happens in a split second, and if you blink, you miss it.

What does it mean for you? In your practice this week, work on hitting those positions consistently. Be patient over the barbell and get a feel for driving your body down under the barbell.


From USA Weightlifting, Friday Feature! Here’s how you clean and jerk 250kg (550 lbs)….there are no words.

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Thursday WOD, January 24, 2013

5 thoughts on “Thursday WOD, January 24, 2013

  • January 24, 2013 at 7:25 am

    Snatch: 185#
    Clean & Jerk: 245#

    Both were 10# short of my PR

  • January 24, 2013 at 11:23 am

    Augh! The work outs this week have been awesome! To bad I decided to get sick

  • January 24, 2013 at 12:13 pm

    Firebase Apache Program:

    4 Rounds
    15 Burpees
    15 Pull Ups
    15 Box Jumps
    15 PC @ 135
    250 Meter Row


  • January 24, 2013 at 4:03 pm

    Looks like Firebase Apache has really softened programming these days…

  • January 24, 2013 at 7:14 pm

    Worked on technique, a little short of past pr’s.
    Thanks coach amie!

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