CrossFit SouthSide Clinic a Success!
Special thanks to Coach TJ Cooper and Justin Bergh for allowing me to help Coach their students in the art of the Clean and Jerk!
Notes from the Clean and Jerk Clinic - July 25, 2009:
Clean
Set - Up
Feet – Hip Width
Grip – slightly wider than shoulder and HOOK
Elbows – turned out
Shoulders – over the bar
Hips – higher than knees
Eyes – straight ahead
Feet – Hip Width
Grip – slightly wider than shoulder and HOOK
Elbows – turned out
Shoulders – over the bar
Hips – higher than knees
Eyes – straight ahead
3 Position Clean
Mid Thigh
Knees
Mid Shin
Mid Thigh
Knees
Mid Shin
1st Pull – to mid thigh
Feet stay flat
Arms straight
Elbows – turned out
Shoulders – over bar
Legs Extend while Chest is inflated and UP!
Transition (Double Knee Bend)
Hips move forward
Shoulders over bar
2nd Pull – JUMP!
Extends Hip Violently and Explosively in upward Jumping action
Onto balls of feet
Shoulder Shrug is a ‘reaction’ for CF’ers (Shoulders over bar)
Arms Straight
Feet – Jump Stance
3rd Pull – Pull Down – Under Bar – to receive
Jump feet and knees apart by pulling on barbell w/arms –“Land Stance”
Accelerate the decent under the bar to receive
Trunk is upright
Hips forced between feet
Receive bar upon shoulders
Violently force elbows up to Front Rack Position
Knees forward over toes
Eyes forward
Recovery – Front squat
Lifter rises immediately to standing
Stretch / Reflex
Chest and Elbow Elevated
Feet – Land Position
2 comments:
looks like that was a cool event. Good job Doug.
Doug - Thanks for comming down on Saturday and putting on such a strong clinic. I'll see you Sept. for FGB.
Thanks again - Chris K
Post a Comment