P6 CrossFit – Weightlifting
Clean & Jerk Info (No Measure)
The Clean and Jerk is one of the two lifts that athletes compete in at the Olympic Games. It’s also a potent exercise for developing total-body power.
The Clean and Jerk comprises two distinct movements. The lift begins with a barbell on the ground, and the lifter has to Clean the bar to their shoulders—this is where the work we put in on the Clean comes into play. The lifter then has to explosively drive the bar overhead—this is where the shoulder to overhead work from last week comes into play.
It requires incredible power, core strength, balance and control to complete, especially with heavy weight.
It’s one of the best exercises for increasing explosive power in athletics.
Clean & Jerk Warmup (No Measure)
GET THE BEST RACK POSITION YOU CAN (While keeping a grip on the bar)
A strong rack position improves your chances of standing up out of a heavy clean. It is common for beginners to struggle with the position as people often have incredibly tight lats and triceps.
-Foam rolling the lats, triceps, & wrists and stretching them during your warm up will help get those elbows higher and the bar comfortably resting on the shoulders while still gripping the bar
-Stretching out using the bar is also a great way to improve your lat/tricep/wrist mobility:
Place the barbell into the back squat position, and use the weight of the bar to rotate one elbow up at a time whilst keeping the hands on the bar and the body straight.
-Foam roll the same thoracic spine area as last week. with like a crunching motion at each vertebrae.
-Cup your ears and touch you elbows together, for 20 or so reps. (this will help with external rotation)
-While keeping to wrists flexed up. start with you arms down. do small circles while moving your arms over head and back down for about 10-15 reps.
-Serratous Anterior Push Ups. start on hands and knees keeping your natural lumbar curve, now drop your chest by loosening your shoulders, then push through, rounding your upper back and really tightening your core.
-Sitting against a wall with you butt,lumbar spine, shoulder and all touching the wall. Start with your humorous horizontal and your forearm vertical at a 90 degree angle. Try to keep you whole arm against the wall while you drive your hands overhead. Exhale on the way up and inhale on the way down.
Clean & Jerk (Step by Step) (No Measure)
Step 1: Setup
-Bar on the floor
-Over shoe laces
-Feet hip-width apart
-Overhand, shoulder-width hook grip
-Scaps in your back pocket
-Look straight ahead
Step 2: First Pull
Step 3: Scoop
Step 4: Second Pull (the most powerful portion of the movement)
-VIOLENT triple extension
-Scarecrow (Elbows high and outside)
Step 5: Catch
-PULL YOURSELF UNDER THE BAR
-Drive elbows forward
-Drop into squat position
-Elbows stay up
Step 6: Stand up
-Use elbows to drive up
-Bounce out of hole
Step 7: Gather yourself and the bar
-Regather your grip if lost
Step 8: Dip
-Dip into a 2-6 inch squat
Step 9: Drive
-Drive into triple extension
Step10a: Dip & Push
-QUICKLY dip under the bar (Squat or Split)
-Extend shoulders upward
-Lock elbows out
Step 10b: Adjust head position
Step 11: Keep chest vertical
-Strong and stable upper back
Step 12: Complete Rep
Clean and Jerk
Input the heaviest weigth that the Coach sees you complete CORRECTLY
Clean & Jerk Cool Down (No Measure)
Taped Lacrosse Ball through out the thoracic spine.
Seated Pigeon Stretch (Keeping back straight)
Banded overhead distraction hold for 1-2 minutes