Crossfit Olympic Weightlifting Certification - Day Two

Notes from day two - Clean & Jerk:

Stance-Grip-Position

1) Jump/Pull Land/Receive

2)Hook Thumb +1/2 knuckle from knurling line

3) Positions: High hang/Mid-thigh/Below Knees/Floor (3 pulls)

4) Burgener Warmup:

a)Down and Up—for speed

b)Elbows high and outside—for keeping bar close

c)Muscle Clean—for strength and 3rd pull

d)Clean Land—for footwork (power)

e)Clean Drop—for footwork (full)

Skill Transfer Exercises:

a)PP Behind Neck

b)PJ Behind neck

c)Push Press

d)Push Jerk

e)Jerk behind neck

f) Jerk

PROGRESSION FOR TEACHING THE JERK:

1. FEET IN THE JUMPING POSITION

2. WALK FEET TO THE LANDING POSITION WHICH IS:

a. TAKING A LONG LUNGE WITH THE BACK KNEE ON THE DECK.

b. TORSO PERPENDICULAR TO THE GROUND

c. KNEE STACKED OVER THE ANKLE

d. BACK FOOT ON THE BALL OF THE FOOT.

e. FRONT FOOT IS FLAT

3. STAND 6-8” WITHOUT MOVING FEET.

a. ENSURE THE TORSO REMAINS ERECT. IF TORSO IS TILTED FORWARD CHECK BACK LEG BEING TOO STRAIGHT AND OR HIPS NOT ROTATED FORWARD.

b. BACK FOOT PUSHING FORWARD

c. FRONT FOOT FLAT WITH MOST WT. ON HEELS.

d. BOTH FEET CAN BE SLIGHTLY MOVED IN.

e. Q=STACK THE BONES

4. RECOVER

a. STEP BACK OFF FRONT FOOT ABOUT 6” OR SO.

b. MAINTAIN A VERY ERECT TORSO WHILE RECOVERING

c. STEP FORWARD WITH BACK FOOT WHILE MAINTAINING A VERY ERECT TORSO.

d. KEEP BAR OVERHEAD AND LOCKED OUT WITH ARMPITS FACING FORWARD UNTIL REFEREE GIVES DOWN SIGNAL OR UNTIL, IF NO REFEREE IS AVAILABLE, YOU HAVE COMPLETE CONTROL OVER THE BAR.

5. USING PVC PIPE:

a. DO STEPS 1-4 WITH PVC PIPE ON HIGH BACK. IN STEP 3 WITH PVC PIPE ON BACK USING STEP E NOW PUSH BAR OVER HEAD, STACKING THE BONES. WITH THE TORSO AND PVC PIPE. THE PIPE SHOULD BE OVER THE VERTEBRE AS WELL AS THE HIPS.

b. JERK PVC PIPE BEHIND THE NECK USING ALL Q’S AND FOOTWORK FROM ABOVE.

c. JERK PVC PIPE FROM FRONT, USING ALL Q’S AND FOOTWORK FROM ABOVE. BAR SHOULD BE PLACED ON THE DELTOIDS IN THE SAME PLACE AS THE FRONT SQUAT. ADJUST GRIP AND STANCE.

6. USING BAR:

a. JERK BAR FROM BEHIND NECK

b. JERK BAR FROM FRONT.

c. CLEAN BAR AND JERK BAR.

i. MAKE SURE YOU BREATH, ADJUST GRIP, ADJUST STANCE

ii. RECOVER