Friday, 08-16-13

 

"Setting goals is the first step in turning the invisible into the visible." - Tony Robbins

 

Today, there will be no separate strength/skill component, instead we will be using the whole hour to  complete the Olympic Total.  You will be working for a 1RM on first the snatch, and then the clean & jerk.  There will be no time limit on each lift, however we recommend ~20 minutes per lift once you are warmed up so that you have sufficient time on each moveemnt.  Warm up to a heavy working weight and then go from there.  This is just a gauge of where you are at today, and not indicative of where you can get to on these lifts.  Good luck!

 

WOD:

Olympic Total

  • 1 RM Snatch
  • 1 RM Clean & Jerk

Your total is the sum of the two lifts combined.

*For those who are just starting with us and still working on the movements, do not go for a 1RM attempt, instead work on practicing the movement with good form.

 

Post-WOD:

If time allows, complete a 1k row

 

Below is a verbal description of each lift:

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Snatch

The barbell is placed horizontally in front of the lifters legs. It is gripped, palms downwards and pulled in a single movement from the platform to the full extent of both arms above the head, while either splitting or bending the legs. During this continuous movement, the bar may slide along the thighs and the lap. No part of the body other than the feet may touch the platform during the execution of the lift. The weight which has been lifted must be maintained in the final motionless position, arms and legs extended, the feet on the same line, until the referees give the signal to replace the barbell on the platform. The turning over of the wrists must not take place until the bar has passed the top of the lifter’s head. The lifter may recover in his own time, either from the split or a squat position, and have his feet on the same line, parallel to the plane of the trunk and the barbell.

Clean & Jerk

The first part, the Clean: The bar is placed horizontally in front of the lifter’s legs. It is gripped, palms downward and pulled in a single movement from the platform to the shoulders, while either splitting or bending the legs. During this continuous movement, the bar may slide along the thighs and the lap. The bar must not touch the chest before the final position. It then rests on the clavacles or on the chest above the nipples or on the arms fully bent. The feet return to the same line, legs straight, before performing the Jerk. The lifter may make this recovery in his own time and have his feet on the same line, parallel to the plane of his trunk and the barbell.

The second part, the Jerk: The athlete bends the legs and extends them as well as the arms to bring the bar to the full stretch of the arms vertically extended. He returns the feet to the same line, arms and legs extended and waits for the referees signal to lower the barbell as soon as the lifer becomes motionless in all parts of the body.

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