Three days a week, the team members go through a ten minute warm up of shoulder “dislocates” with broomsticks, overhead squats with broomsticks, followed by front squats, then a “cardio-like” few minutes of snatches and clean and jerks with the broomsticks. Immediately, the athlete puffs up the chest which tightens the lower back and locks the whole upper body. Good Morning 3 x 5, Monday Conditioning work conducted during scheduled Strangth & Conditioning WODs. As you address the bar, the “get set” position, think of your arms as ropes or cables. It’s like the alphabet; you’ve got to learn it before you can learn how to use punctuation, but both are important in the long run. Pull your shoulder blades down and back and tighten your core. Do I need to worry about imbalance-issues with the dead-lift? Overhead Squat 80% x 2 x 2, 85% x  2 x 3, Thursday This is where you end up on your toes with the bar close to the body and elbows are out. skw wrote: Keep your hips straight and aligned. Always remember to tuck your chin as if trying to give yourself a double chin before the Jerk. 1. If you make this mistake, you will only make it once and it will be an experience you won't forget. Not only physically but mentally as well. Power Clean & Jerk 75% x 1+1, 80% x 1+1, 85% 1+1 x 3, Thursday I purchased it myself and it is a pretty good beginners intro to the basics and a lot of other technique issues that you probably won’t be able to pick out of a video unless you are looking for them. Snatch 60%x2, 70%x2, 80%x2, heavy single When you lift the barbell to the mid/upper tight, explosively extend your hips. clean and jerk One of the most common Olympic lifts is the clean and jerk — a complex movement that combines the clean and the jerk into one exercise. You’ll want to drive through the heels and kick one of your legs back to get into a lunge. Alright thanks for the tips so far. Over a period of weeks, the athlete would learn the true military press, the power press (the lifter starts the press with a leg push), the power jerk (after starting the lift with the legs, the athlete “catches” the bar with bent legs when the momentum stops), the split jerk (the athlete dips the bar by bending the knees, drives it over head, then catches the bar by slapping the feet fore and aft) and the behind the neck variations of the same lifts. You can just do 1 movement per workout. Shrug your shoulders, elbows should be bend outward. I’ve learned better technique and better form, this in turn made the lifts that much easier to execute. From this position, carefully drop the bar to the ground in front of you, but only do this if you're using bumper plates and ideally you're on a lifting platform. Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better. 5. Bend in your knees and hips, keep your torso straight. Feet split, elbows are locked, core is engaged and the bar is received overhead. At EliteFit Cross-Training, we assist with instruction in your movements for safety, program your workouts differently each day and scale the workout if necessary, and are committed to you and your overall fitness goals. This is the scoop. And as to my goals, it is to gain more overall mass. So if you find that your legs are only a few feet apart and your back knee is stiff like in the image above, you need to lengthen your stance. As the barbell passes the knees, pull it back towards your legs. [quote]skw wrote: Dave Turner’s Hercules Barbell Club beginners use a simple program for learning and developing the rudiments of strength. BUILD MUSCLE 5. If you have a max jerk overhead and you have weak shoulders, you’re asking for trouble. Clean & Jerk 60% x 3+1, 65% x 3+1, 70% x 2+1, 75% x 2+1, 80% x 2+1 x 3 He has written for this site as well if you want to browse his articles. For more on Olympic lifting, take a look at this video: More good Olympic lifting learning options: Wil Fleming’s Complete Olympic Lifting lecture, Jim Schmitz Olympic Weightlifting lecture, Joe Sansalone’s Olympic Weightlifting lecture, Copyright © 2020 DAN JOHN The lats naturally spread a bit and the shoulders come back “a little.”. Clean Pull 100% (of cln) x 3 x 4 I was talking to one of my uncle’s who has been working out for nearly 12 years now and he was telling me about the clean and jerk; proper technique etc.