E3MOM 18 (6 rds)
3 clean and jerk singles
build in weight
Progressions
- Jerk set up (5 reps in lunge to jerk)
- find a cross-section in the mats and stand on top of it
- take a knee
- feet should be about a foot away from the line beneath you
- front knee should have a 90º angle
- when you stand your back knee should be bent with your feet straight or slightly turned in
- tuck your hips
- keep core engaged
- Jerk foot work (5-8 reps)
- FRONT FOOT BACK FOOT
- start with feet underneath you
- 2” dip - chest up
- drive your front foot out
- land in the jerk position we just worked on
- hold until I say reset (atleast 3 seconds)
- check for knees being over toes and hips being tucked
- tall Jerk (5-8 reps)
- FRONT FOOT BACK FOOT
- start in standing position
- bar in front of face
- get on tip toes
- drive under the bar into the position we’ve been working on
- speed under the bar
- Jerk with bar (5-8 reps)
- FRONT FOOT BACK FOOT
- same idea as previous drill but with the bar
- straight bar path
- 2” dip
- drive yourself directly under the bar
- speed
(squat) Clean
Burgener Warm Up
- Set up
- feet under your hips in jumping stance
- grip a thumbs distance away from your legs
- hook grip
- shoulders in front of bar
- shoulders back and down fully engaged
- core tight with a neutral spine
- eyes up looking straight ahead
- Pull (5-8 reps)
- check extension
- check arms for bend
- check shrug
- vertical shins
- hips and shoulders rise at the same time
- keep bar close
- arms straight
- High Pull
- check order of operations
- pull, extend, pull, turn over
- check extension
- stay above the bar
- elbows stay on top not behind the bar
- Power clean
- break the glass
- work your arms around the bar
- speed!
- feet move to squatting stance
- Squat clean
- pull yourself under the bar
- you should move faster than gravity will take you
- catch with an upright torso
- feet in squat stance
- elbows up as high as you can keep them
Clean and Jerk