30
May
The Plan
After finishing the 2012 CrossFit Games Open, patient we added an 8 week 5RM progression on the Deadlift (followed by a 1RM test). We saw great gains on the Deadlift, and safe, efficient Deadlifts were developed or perfected. I like the Deadlift as a basic movement, but when the loads get really heavy, even when done correctly, people’s back get a little…emotional. It’s not that you can avoid Deadlifting (you can’t), but there may be better lifts to focus on to develop the power, strength and more.
The problem with the Deadlift, is it’s a relatively slow lift and it requires relatively little coordination. The Olympic lifts, the Clean and the Snatch require a similar, although usually lighter pull, but the pull is performed much faster, as much as 40% faster.
I have planned on 12 week cycle where we will focus on the Olympic Lifts and Squatting. We will Clean and Jerk and Snatch AT LEAST once a week each, and we will Back Squat once a week.
We have a great mix of experienced Athletes and newer athletes, but we can all benefit from focusing on these lifts, and breaking them down a little more than we have in the Strength/Skill sessions.
We will rotate the lifts weekly. Mondays will be “Max Effort Mondays” where we will attempt to build to a heavy single of which ever lift is up that week. During the week, we will work the other lifts, but will focus on different aspects of the lifts in what are known as “skill transfer exercises”.
Once you learn the lifts, you likely begin to realize you are better at certain components of the lifts than others. You may find you are really good at pulling the barbell, but your elbows are slow. Or you are not great at pulling you body under the bar. Or more. The skill transfer exercises are about fixing weaknesses, but they need to be done perfectly before they can be loaded heavy.
Some examples of skill transfer exercises are: Snatch Balance, Clean Pulls, Snatch Pulls, Behind the Neck Jerk, Hang Cleans and Hang Snatches. There are excellent drills such as the 3 Position Snatch and 3 Position Clean or Halting Clean and Halting Snatch. I will be posting videos on these movements, but please take the time to look them up, whether on CrossFit.com FAQ or on you favorite Olympic Lifting sites. The better you understand the lifts, the quicker we can get to loading them, and get better bang for the buck.
Most of these drills will require hanging onto the bar for multiple reps, which will require greater spinal tension than heavy singles. Working from the Hang also not only builds a strong back, but develops great grip strength and stamina. These are great things to develop, and with consistent work, you will see gains in nearly everything. I know this, but forgot it. Experiences and failures should affect how we do things in the future, right? Well, I got absolutely got gut punched by 225 Hang Cleans at Regionals, while other guys and gals seemed to handle the movement. This is something I aim to fix.
Lifting Days will be Mondays, Wednesdays and Fridays for now. Like before, the sessions will be followed by a shorter conditioning session. Tuesdays and Thursdays will be longer, Metcon only days, but don’t be surprised if you see the lifts worked in as well. On Saturdays, the advanced class will always start with a Clean and Jerk or Snatch session.
I will have more information on how we plan to work gymnastic development in waves tomorrow.
The problem with the Deadlift, is it’s a relatively slow lift and it requires relatively little coordination. The Olympic lifts, the Clean and the Snatch require a similar, although usually lighter pull, but the pull is performed much faster, as much as 40% faster.
I have planned on 12 week cycle where we will focus on the Olympic Lifts and Squatting. We will Clean and Jerk and Snatch AT LEAST once a week each, and we will Back Squat once a week.
We have a great mix of experienced Athletes and newer athletes, but we can all benefit from focusing on these lifts, and breaking them down a little more than we have in the Strength/Skill sessions.
We will rotate the lifts weekly. Mondays will be “Max Effort Mondays” where we will attempt to build to a heavy single of which ever lift is up that week. During the week, we will work the other lifts, but will focus on different aspects of the lifts in what are known as “skill transfer exercises”.
Once you learn the lifts, you likely begin to realize you are better at certain components of the lifts than others. You may find you are really good at pulling the barbell, but your elbows are slow. Or you are not great at pulling you body under the bar. Or more. The skill transfer exercises are about fixing weaknesses, but they need to be done perfectly before they can be loaded heavy.
Some examples of skill transfer exercises are: Snatch Balance, Clean Pulls, Snatch Pulls, Behind the Neck Jerk, Hang Cleans and Hang Snatches. There are excellent drills such as the 3 Position Snatch and 3 Position Clean or Halting Clean and Halting Snatch. I will be posting videos on these movements, but please take the time to look them up, whether on CrossFit.com FAQ or on you favorite Olympic Lifting sites. The better you understand the lifts, the quicker we can get to loading them, and get better bang for the buck.
Most of these drills will require hanging onto the bar for multiple reps, which will require greater spinal tension than heavy singles. Working from the Hang also not only builds a strong back, but develops great grip strength and stamina. These are great things to develop, and with consistent work, you will see gains in nearly everything. I know this, but forgot it. Experiences and failures should affect how we do things in the future, right? Well, I got absolutely got gut punched by 225 Hang Cleans at Regionals, while other guys and gals seemed to handle the movement. This is something I aim to fix.
Lifting Days will be Mondays, Wednesdays and Fridays for now. Like before, the sessions will be followed by a shorter conditioning session. Tuesdays and Thursdays will be longer, Metcon only days, but don’t be surprised if you see the lifts worked in as well. On Saturdays, the advanced class will always start with a Clean and Jerk or Snatch session.
I will have more information on how we plan to work gymnastic development in waves tomorrow.
Danelle F. Clean and Jerking on Tuesday Night
Workout of the Day
Strength/Skill
Hang Snatch
3-3-3
Metcon
9 Hang Squat Snatch
50 Doubleunders
7 Hang Squat Snatch
50 Doubleunders
5 Hang Squat Snatch
50 Doubleunders
Men 115, Ladies 75
DU – Sub 75 backwards, 100 singles