Squat/Press/Deadlift (only do one, follow your 5-3-1 Spreadsheet)
3 @ 70%
3 @ 80%
In 12 minutes complete:
7 Deadlifts 225/135#
12 Bar Facing Burpees
Notes: The 100 UB Double-Unders are a “buy-in”. When the 12 minute clock starts they must be completed before moving on to the AMRAP. The TOTAL TIME of the entire piece is 12 minutes. If you do not complete the 100 UB Double-Unders in the 12 minutes your score is ZERO.
Midline (time permitting)
5 minute AMRAP of Strict T2B.
Why Do I Get Pulled Forward In the Clean and Snatch?
One of the many mysteries of life (along with whether or not Big Foot really exists, and if Elvis is still alive… BTW, I think I saw him at the Farmer’s Market a couple weekends ago. He likes organic veggies. Who knew?!) is why we get pulled forward in our Olympic Lifts. This is the phenomenon that occurs when your feet end up being pulled forward from your original starting position, as opposed to staying still, or even jumping back a lil’ bit. It shall henceforth be a mystery no longer, as we shall decode the uncrackable combination of what makes us lame Oly lifters. Kidding, you’re not lame. I believe in you. That being said I also believe that you have some lifting defects if you can’t control your weight. Lets talk about some possibilities.
1.) Your arms are too stiff. Remember, the arms don’t bend until you travel underneath the bar. Until then, your arms are like ropes or cables. They are stiff while under tension, but as soon as that pressure is lifted (like when you travel under the bar), they have to be flexible. Practice turning your elbows out (pointing to the outsides of you). This will prompt them to move in the right direction, and will also help keep the bar close to you.
2.) An early jump. If you jump too early, your hips will push the bar too far forward. A good drill is to identify the proper jumping position for you, and then practice clean/snatch pulls from that position. Another drill would be to go over your clean/snatch deadlift. Have someone watch you to see if your hips rise faster than your shoulders. If this is happening, it either identifies poor mechanics, or a lack of strength. In either case, practicing a clean/snatch deadlift with a proper starting position and then lifting E-X-T-R-E-M-E-L-Y S-L-O-W-L-Y will help reinforce good lifting mechanics.
3.) An incomplete jump. If you don’t open your hips and exert control over the bar, it will control you. If you hear a coach plead with you to open your hips, then clench your butt cheeks and push your belt buckle forward, like a magnet is pulling it forward. That’s probably the hip position that your coach is looking for. Complete your jump, and your weight will feel much lighter.
That’s what I got for you today. Stay classy my people, and remember, Oly lifting is a work in progress. Also remember that Elvis now eats paleo. And that sometimes, even Chuck Norris has bad days. However, when Chuck Norris has a bad day, people die. When Chuck Norris has a good day… twice as many people die and a few things explode. Peace out.
Post from CrossFit Verve