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COACH MIKE BURGENER CROSSFIT OLYMPIC WEIGHTLIFTING TRAINER COURSE A LESSON PLAN FOR SUCCESSFULLY TEACHING THE OLYMPIC LIFTS TO ALL

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TABLE OF CONTENTS COURSE OVERVIEW

3

DETAILED COURSE COURSE CURRICULUM

13

JERK FOOTWORK INSTRUCTIONS

28

CONTACT INFORMATION

31

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COURSE OVERVIEW

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GOAL OF THE COURSE: To teach how to properly instruct the snatch and clean and jerk DAY 1: THE SNATCH Fundamentals of teaching the snatch: –– STANCE –– GRIP –– POSITION

FIGURE 1

The snatch is jumping the bar through a range of motion and receiving it in an overhead squat. IF YOU CAN JUMP, YOU CAN SNATCH. This weekend, remember it all comes back to the jump. Don’t let your mind get in the way. The jump creates SPEED THROUGH THE MIDDLE, and it all starts with the feet.

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1. STANCE Stance is CRITICAL!! 90% of all missed lifts are missed because of footwork.  Stance: Jumping (Figure 2) Jumping position: Feet under hips (stance you would assume prior to a vertical jump) Stance: Landing (Figure 3) FIGURE 2

Landing Position: Feet approximately shoulder width apart, toes turned out slightly with knees tracking in the same direction as toes. Chest should be up, with good tall posture and tight back. Stance Drills: 1. Walk feet from jumping to landing position. 2. Jump feet from jumping to landing position.

FIGURE 3

3. Jump feet to landing position while increasing the depth of the squat (2", 4", 6", full squat). COACHING POINTS: –– In each drill, chest should be up, torso straight (tall), and weight is more on the back half of your feet. –– NO DONKEY KICKS. Jump hard, not high. –– You MUST be consistent with getting your feet where they need to be, hitting the proper positions every time. Watch the feet in this video, and only watch his feet.

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2. GRIP HOOK GRIP: FINGERS AROUND THE THUMB (Figure 4) –– MUST use the hook grip! –– It’s not a death grip on the bar (as that will slow down the bar and lead to arm pulling) –– Width: 8"-12" (20-30 cm) above the head –– For large groups, use the “eyeball” (estimate) method for finding proper position

FIGURE 4

–– (Athletes put the bar overhead; coach looks to make sure the bar is 8"-12" (20-30 cm) above the head) OVERHEAD POSITION 1. Bar should be centered over the body; you should be able to draw a plumb line from the edge of the bar down through the shoulders, hips, knees and ankles (bar is not too far forward or too far back). 2. Shoulders are “active” — “SHOW ME YOUR ARMPITS!” (shoulders are externally rotated) (Figures 5-7) Watch this video from Kelly Starrett on “ACTIVE SHOULDERS”

“SHOW ME YOUR ARMPITS!”

FIGURE 5

FIGURE 6

FIGURE 7

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3. POSITION BURGENER WARM-UP: 1. Down and up: SPEED THROUGH THE MIDDLE 2. Elbows high and outside: KEEP THE BAR CLOSE 3. Muscle snatch: QUICK TURNOVER 4. Snatch lands at 2", 4", 6": FOOTWORK 5. Snatch drop: FOOTWORK, SPEED, STRENGTH IN THE BOTTOM OF THE SNATCH COACHING POINT: With each position, it is important to emphasize WHY we do each movement and expect focused, deliberate practice (PERFECT PRACTICE MAKES PERFECT!) Correcting issues with the Burgener Warm-Up. SKILL TRANSFER EXERCISES - SNATCH: 1. Snatch Push Press: OVERHEAD STRENGTH 2. Overhead Squat: CORE STRENGTH 3. Pressing Snatch Balance: PRESS BODY UNDER THE BAR 4. Heaving Snatch Balance: SPEED OF ARMS 5. Snatch Balance: FOOT/ARM SPEED NOTE: The pressing snatch balance and heaving snatch balance will not be used much after initially being taught to beginning lifters. It shows the lifter how to press the body down under the bar.

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COACHING POINT: It is important to understand that as the bar travels up, you PRESS YOUR BODY DOWN UNDER THE BAR. Much like a teeter-totter (Figures 8-11), when one side comes up, the other side is driving down to the ground. Watch this video of the 2009 World Championships to see the change of direction from elevating the bar up to pulling (then pressing) down underneath the barbell. In Figure 9, look out his hair: his hair is flying up, which means his body is pressing DOWN. FIGURE 8

4. POSITION 1. High Hang 2. Mid-thigh/Pockets 3. Take-off – 1" above the knee 4. Below the knee 5. Floor FIGURE 9

EVERYONE CAN SNATCH FROM THE HIGH HANG! –– Jump the bar through a range of motion and receive in an overhead squat. –– High hang is a great position to learn from, and should problems occur, it is a great place to go back to and snatch from. –– Do high hang snatch and receive at 2", hold and ride down, 4" (hold and go down), 6" (hold and go down). Make sure feet hit landing position! FIGURE 10

5. POSITION TAKE-OFF – 1" above the knee The “TAKE-OFF” is the jump sequence from 1" above the knee through midthigh to pockets and FINISH. The TAKE-OFF position is crucial as it is the point where the hamstrings are stretched to allow for explosion! The key is to STAY BACK. If one stays back off the ground and stretches the hamstrings, the bar will automatically hit “pockets” and finish! Reference: http://dynamic-eleiko.com/ click on sportivny, and go to the article: KEY MUSCLES FOR WEIGHTLIFTING

FIGURE 11

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Natalie at Mike’s Gym (Figures 12-14). Breakdown on CrossFit Olympic Weightlifting Facebook page: Video 1 Video 2 It is important to understand the bar will attempt to pull the lifter forward. The lifter has to stay back and counterbalance the weight of the bar. The lifter must learn to STAY OVER THE BAR and be patient by using the LEGS (not back) to reach the take-off position and only then stand with the legs to engage the hamstrings and explode! TAKE-OFF! FIGURE 12

FINISH AND PRESS BODY DOWN!!!

6. POSITION Progress to below the knee to take-off to pockets to snatch. –– Path of the bar is back into hips. –– Hips shrug VERTICALLY – no horizontal hip drive. –– Make sure knees go back and first pull is controlled to hit take-off position and PAUSE. –– DIAL IN THE POSITIONS, engage the hamstrings and stay back!

FIGURE 13

Work each positions: 1. Take-off to pockets to snatch. 2. Below the knee to take-off to pockets to snatch. 3. Floor to below the knee to take-off to pockets to snatch. END DAY 1 Questions?

FIGURE 14

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DAY 2: CLEAN AND JERK Goal of the course: To teach trainers/coaches how to teach the snatch and clean and jerk WHAT ARE YOUR QUESTIONS? –– Why do we do the Burgener Warm-Up? What is so important about the positions? –– What was your “ah-ha” moment yesterday? BURGENER WARM-UP: 1. Down and up: SPEED THROUGH THE MIDDLE 2. Elbows high and outside: KEEP THE BAR CLOSE 3. Muscle snatch: QUICK TURNOVER 4. Snatch lands at 2", 4", 6": FOOTWORK

FIGURE 15

5. Snatch drop: FOOTWORK, SPEED, STRENGTH IN THE BOTTOM OF THE SNATCH SKILL TRANSFER EXERCISES - SNATCH: 1. Snatch Push Press: OVERHEAD STRENGTH 2. Overhead Squat: CORE STRENGTH 3. Pressing Snatch Balance: PRESS BODY UNDER THE BAR 4. Heaving Snatch Balance: SPEED OF ARMS 5. Snatch Balance: FOOT/ARM SPEED

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1. THE CLEAN Teaching the clean is simple because everything you learned from the snatch applies to the clean. STANCE, GRIP and POSITION are very similar to the snatch. Front squat: Front squat rack position is the same RECEIVING position as in a clean (Figure 16). 1. Start with front squat with hands free, extended straight out in front. 2. Bring hands back to grip the bar (about a thumb and a half away from the knurling) and squat, elbows leading up out of the bottom of the squat FIGURE 16

Adjustment from front squat to press/jerk With bar on the front rack, rotate elbows down (but remain forward of the bar) to create a shelf (Figure 17). From here, DRIVE the bar up for a press or a jerk. Positions are the same for front squat to press, front squat to push press, front squat to push jerk and front squat to jerk. BURGENER WARM UP FOR THE CLEAN: 1. Down and up: SPEED THROUGH THE MIDDLE 2. Elbows high and outside: KEEP THE BAR CLOSE 3. Muscle cleans: QUICK TURNOVER 4. Clean lands at 2", 4", 6": FOOTWORK

FIGURE 17

5. Clean drop: FOOTWORK, SPEED, STRENGTH IN THE BOTTOM OF THE SNATCH SKILL TRANSFER EXERCISES - JERK: 1. Push press behind the neck 2. Push jerk behind the neck 3. Push press 4. Push jerk 5. Jerk behind the neck 6. Jerk

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2. THE JERK PROGRESSION FOR TEACHING THE JERK: 1. Start with feet in jumping position. 2. Take a lunge step forward, put back knee on deck. –– Front knee is stacked over ankle, torso is perpendicular to the ground. 3. Stand 6"–8" (15-20 cm) without moving the feet. –– Torso remains erect. –– Back leg is slightly bent to keep torso tall and prevent pelvic tilt 4. Recover. –– Step front foot back 6" or so (15 cm). –– Bring back foot forward while keeping very erect torso. Drill with PVC pipe: jerk from behind the neck using all cues and footwork from above. Jerk with PVC pipe from the front using all cues and footwork from above. Drill with the bar: jerk from behind the neck, from the front, clean bar and jerk bar. –– Make sure you breathe, adjust grip and adjust stance. –– Recover front foot first, then back foot

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DETAILED COURSE COURSE CURRICULUM

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DAY 1: THE SNATCH 3.0 INTRODUCTIONS a. Facility staff/amenities b. Coaching staff c. Injury inquiry d. Participant introductions

4.0 THE WARM-UP Outside the gym, assemble the group in lines (~3-4 columns, group dependent). Exercises done on “Go!”: a. High knees b. Butt kicks (fanny whackers) c. High-knees skipping d. Backward skipping e. Sideways skipping (turn other way on second “Go!”) f.

Three “Go’s!”: Go!-sprint-Go!-turn to right and back pedal-Go!-turn to right and sprint through.

g. 3 “Go’s!: Go!-sprint-Go!-turn right 360 sprint-Go!-turn left 360 sprint through. h. 3 “Go’s!”: Go!-run backwards-Go!-turn right 180 or 360-Go!-turn left 180 or 360 sprint through. i.

Belly sprints.

j.

Back sprints.

*****QUICK BREAK TO PUT SHOES ON*****

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5.0 FUNDAMENTALS OF TEACHING THE SNATCH Get a PVC pipe and place it on right side of body on the ground. The snatch is jumping a bar through a range of motion and receiving it in an overhead squat. If you can jump, you can snatch. Have the group jump in place 1/8” off the ground with a shrug at top. Do a few reps. If they can do this—which everyone can—they can snatch. This weekend, it all comes back to the jump. Don’t let your mind get in the way. Jump! It is this jump that creates the SPEED THROUGH THE MIDDLE critical in the Olympic lifts. This jump starts at the feet. 5.1. Stance 1. Jumping (pulling) position: feet under the hips; it is the stance one would assume prior to doing a vertical jump (note: stance is critical as 90 percent of all missed lifts can be attributed to the feet/base). Everyone will be at hip width initially. Adjustments can be made later once you work with someone individually. 2. Landing (receiving) position: feet approximately shoulder width apart, toes turned out slightly with knees bent (1/4 squat) and knees tracking in same direction as toes (this will open up the hips and allow athlete to squat low “between” the legs). The chest should be up, with a good tall posture and tight back. This is where the athlete receives the bar. 3. Drills: a. Walk the feet from the jumping to the landing position. Make sure proper width of feet in each position, and ensure knees are bent in the landing position (do not land with straight legs!). The chest should be up and the torso straight (tall), with the butt back a little as though the athlete is going to sit in a chair. Wiggle the toes to make sure the weight is more on the back half of the feet. It is important to hammer on the details here. That is a coach’s job! Do this drill several times with coaches checking feet and body position. b. Jump the feet from the jumping position to the landing position. No donkey kicks! This drill is how you avoid donkey kicks. Reinforce that the ground is a lifter’s friend. This is not a floating basketball jump. Instead, slide the feet out fast to the landing position. Athletes must be consistent with getting the feet where they need to be, and one should be able to squat deep from this landing position. Have the group stay down in the landing position and adjust feet as needed. Only come up when everyone is set in proper position. c. Jump the feet to landing position while increasing the depth of the squat the group lands in (2” depth, 4” depth, 6” depth, full squat). Again, the feet should hit the proper spot every time. Athletes should be able to land in full squat without adjusting their feet. Practice a few times.

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5.2. Grip 1. Hook Grip: thumb around the bar, then fingers around the thumb. This is a very secure grip. A lifter will not have the bar slip out of hands with this grip, and it helps with keeping the arms straight. They MUST use the hook grip! Note, however, that this is not a death grip as that will slow down the bar and lead to arm pulling. Have the group show coaches the hook grip. Discuss flipping it out at the top to increase turnover. If this is not addressed early, a lifter will not adopt this habit. Lifters will release hook grip in clean, so they might as well do it in snatch, too. 2. Width: (such that the bar falls 8”-12” above their head with arms extended) There are a variety of methods for finding a good grip for the snatch: scarecrow method, eyeball method, etc. For beginners, err on the side of too narrow to avoid wrist pain. Have the group use the eyeball method to set their grip. Have them put the bar overhead while coaches walk around to verify proper grip. Next, show bar position (frontal plane: show too far forward, too far back) and active shoulders (show armpits forward, not down, push to ceiling). Turn palms up slightly. Have group raise and lower the bars a few times so they know how to find proper position, while coaches make sure everyone is squared away. 5.3. Position Burgener Warm-Up (Always keeping an eye on stance and grip too. Recheck a lifter’s grip by having him or her put the bar overhead. Also, check that palms are up slightly and elbows turned out slightly). Throughout the weekend, look for vertical drive, not horizontal drive, so that bar will stay in the line of least resistance (Russian/Polish method). The path of the bar will be back into hips with a light brush (as opposed to the catapult or horizontal hip drive method). 1. Down and Up1 The position will be the high hang. The high hang is the position athletes jump from. Staying tall, the knees go forward (the down portion is the last position before the jump), the arms relax and keep the bar close. Athletes come up by driving through the legs and shrugging the hips and shoulders (jump). This is a crucial movement as it is the foundation for the lift itself. The down and up creates speed through the middle. (Speed through the middle is the most important concept in the seminar. Make sure lifters know speed comes from the legs and proper jumping stance.) Make sure lifters lead with the shoulders and follow with the arms (discuss how the shrug at the top, after hip extension, is the signal to get under the bar as fast as possible! The shrug pulls you under the bar fast). The arms are like ropes, hanging long but relaxed so the bar does not bounce out with hip extension. The arms do not bend until after the jump and shrug (shoulders lead, arms follow!) If someone is having trouble keeping the chest up (staying tall), a coach can place hand just in front of chest and tell the athlete not to hit it.

1 On the snatch, clean and jerk and push press, the “down” is controlled and smooth to prevent dropping of the chest and bending of the arms (which occurs when athletes drop too fast). On the jerk or push press, going down too fast will cause bar to crash on the lifter. Control the descent, then explode up for speed through the middle.

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2. Elbows High and Outside down and up, then elbows high and outside. This is the beginning of the third pull (talk about the three pulls here) Don’t let the elbows rotate back or the hands come so high that the elbows dip. Keep the chest up, not over the bar—be tall. If the lifter is over the bar, he or she may hit the head on a snatch (demonstrate proper top position). This movement will teach the lifter how to keep the bar close. By having the elbows high and outside, the bar will stay in the least line of resistance and will stay within the area of the base formed by the feet. 3. Muscle Snatch demonstrate this step by step-from the waist to high elbows, then turn it over to the top position. Do this a few times, adding speed. Make sure there is no rebending of knee. Put it all together, with the bar travelling fast and close. This helps develop the third pull. Make sure the shoulders lead and the arms follow! This is a great upperbody-strengthening exercise that enhances the pull under bar. Coach Burgener’s athletes do this heavy every day! 4. Snatch Land keep the bar overhead after the last muscle snatch. Perform the same footwork as before by sliding the feet out. This teaches footwork in the power position and fixes donkey kicks and floating. Keep the bar up through all these reps—no one puts it down. 5. Snatch Drop lifters should drop as if standing on trap door. Just drop; there is no down and up. Move the feet fast to the receiving position. Hold the low position and make sure athletes do not have to move their feet to squat down. No one puts bar the down. Now put it all together: 3 reps on each exercise. Demonstrate the first time through, then pick someone to lead. Do 3 times through. They should do this every day as a beginner when learning lifts. Also, as trainers, they should make sure to pay attention to details: consistency of feet, stance and grip position should always be evaluated. Increase weight very gradually in these drills: PVC, PVC+sand, cold-rolled steel, and so on.

*****10 MINUTE BREAK*****

Then Come back and go through Burgener Warm-Up again as a group.

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5.4. Position (continued): Skill Transfer Exercises (as a group) Note: talk about breathing—big breath, hold! 1. Snatch Push Press: this movement is just like the regular push press CrossFitters do but with wide grip and a start behind the neck. Athletes should keep the chest up and sit back on the heels, with no forward flexion at hips. They should feel the heels on the down and up (keep the knees out), and the knees and hips do not rebend. Speed through the middle is key! This movement works overhead strength and improves the ability to support weight overhead. Athletes should be able to snatch push press+overhead squat 100 percent of their best snatch. 2. Overhead Squat: CrossFitters should be good at this exercise. Go over it briefly: chest up, knees pushed out, weight on the heels, active shoulders. This exercise develops core strength. 3. Pressing Snatch Balance: make sure feet are in the landing position and movement is done slowly. This movement will not be used much after it is initially taught, but it shows the lifter how to press under the bar. If this movement is not taught to new lifters, they will get a lot of swinging of the bar and will receive the bar too far back. 4. Heaving Snatch Balance: add a little speed to the movement with a small dip and drive. The feet remain in landing position. Again, this movement will rarely be used. 5. Snatch Balance: (fastest of these movements) note that now the feet go from the jumping to the landing position. This is a very good exercise to use with lifters. It must be fast. Lifters should be able to snatch balance a weight 20 kq (44 lbs) above their best snatch. Split into coaching groups and go through the Burgener Warm-Up and Skill Transfer Exercises. (This can also be done as a big group)

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Come back together as group and pick one person who has looked good. Talk through a high hang snatch: jump the bar through a range of motion to an overhead squat, creating speed and elevation on the bar. A coach can stand close to the bar or use PVC as a guide in front of the athlete so the bar does not swing out and away from the athlete. Have a person do a few. If he or she has trouble, take the athlete through the down and up a few times, then return to the snatch. Tell the group everyone can snatch from the high hang! Also, show how the bar path has changed. Before when they put PVC overhead, they swung it out; now they keep it close. Then do a few with group. Get them comfortable doing this. Explain that this is snatching. The high hang position is a great way to learn. Weight can be added as they get better at snatches, and they can always come back to the high hang position if technique problems occur. Drill: Do a high hang snatch and receive at 2” squat depth (hold, then ride down to full squat for all reps) for a few reps, then receive at 4” squat depth (hold and go down), then receive at 6” squat depth (hold and go down), the receive in a full squat (hold at bottom). Make sure the feet are hitting landing position! Questions? *****LUNCH***** Return from lunch and warm up with Burgener Warm-Up and Skill Transfer Exercises, plus high hang snatches and the 2” depth/4” depth/6” depth/full depth drill.

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5.5. Position (continued): as a group 1. Mid-Thigh-Pockets: The goal of this section is to teach the mid-thigh to pockets to jump sequence. Lifters should the hit pockets and just think, “Jump!” You cannot teach the double knee bend. In any case, it happens automatically (demonstrate from mid-thigh). This position is crucial! “Pockets” is the position the lifter will jump from. It keeps the lifter on the heels and prevents him or her from jumping forward or jumping too soon. It is a way to transfer weight properly in the jump and counterbalance the weight of bar. The lifter must learn to stay over the bar and be patient by using the legs (not the back) to reach the mid-thigh position. Only then does the back angle change to get to the pockets position. When the bar reaches the pockets and the lifter initiates the jump, the lifter will be in the bottom position of the Burgener Warm-Up “down and up” and will be ready to explode vertically. The mid-thigh position must transition to the pockets position before the jump is initiated. The lift will be smooth off the ground, and acceleration for the jump begins at mid-thigh and carries into the pockets and into aggressive jump. Show the mid-thigh position (staying over the bar, using the legs to get to mid-thigh, keeping the back angle constant). The mid-thigh position is like the resting position during a foul shot: slight bend in the knees, hands on the knees, chest up, arch in the back, butt back. Do some jumps from here. Then place PVC on the ground in front of the toes. Go to the mid-thigh position, put the hands out and jump as hard as possible without touching the PVC. Pick up the PVC, slide it to mid-thigh while keeping the knees back. Move from high hang to mid-thigh a few times. Make sure the shoulders are in front of bar. Then show how to get to the pockets by changing back angle (lift chest), then blending it into “Jump!” Teach the group how to find mid-thigh and pockets with this drill: high hang/mid-thigh (slide down thigh keeping knees back—analogy of closing car door)/pockets/ mid-thigh/pockets. Do this for several reps. Once they have it, go mid-thigh/pockets/jump (with shrug). Make sure lifters are jumping (double knee bend) and not just extending. After the group has it, do the high hang/mid-thigh/pockets/snatch progression and hold them in the bottom. Watch for bars swinging out or not getting to the pockets. Do a few reps. Go to small groups In small groups, with PVC: a) high hang/mid-thigh/pockets/jump only b) high hang/mid-thigh/pockets/snatch c) high hang/mid-thigh/snatch (make sure they hit pockets!). Then repeat sequence with a bar.

*****BREAK*****

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2. Come back from break and show the group how to progress from below the knee to mid-thigh to pockets to snatch. The path of the bar is back into the hips. Make sure the knees go back and the first pull is controlled so they hit mid-thigh then the pockets position. Drill this for a few reps: high hang, mid-thigh, below knee, mid-thigh, pockets, mid-thigh, below knee. Then show the movement from the floor. Show the starting position (sit down more than in Rippetoe deadlift). Again, the path of bar is back and the knees go back. The bar is brought to mid-thigh in a controlled manner, then accelerated to pockets: jump or snatch. Drill below the knees to mid-thigh to pockets and floor to midthigh to pockets with the entire group with PVC. Then go into training groups and work on these positions with the bar, all starting from the high hang. Mid-thigh to pockets to snatch; below knee to mid-thigh to pockets to snatch; floor to mid-thigh to pockets to snatch. Have people do the movement and coach the movement. Come back into the big group in single-file lines. One coach controls while other coaches coach one lifter at a time. Do a three-position snatch by the numbers on the head coach’s call (do not come up from the bottom position unless given the command): 2 x high hang, 2 x mid-thigh, 2 x floor. Always hit the pockets position. Athletes may go through this twice. At 4 PM, bring the group back together for a Q&A. Review points of performance from the board. Some points to make to most groups: anyone can snatch from the high hang, but it may get a little crazy when start going from below the knees or the floor. If athletes are struggling, just come back to the high hang position. Vertical motion, not horizontal hip thrust, is key; use the down and up and jumping drill to instill this. It is OK to look like a beginner when learning; do not get discouraged or frustrated. Good news: if you know how to snatch, you know how to clean. The hard part is over. Set up the following day (time to meet, plan, that night’s dinner plans, etc.).

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6.0 DAY 2: CLEAN AND JERK Start with Q&A, then use the same agility warm-up as on the previous day. A little snatch review: –– Snatch-grip overhead lunge (step out to 11 a.m. and 1 p.m. on a clock with a light touch of the back knee, then raise it 1” off the deck): 2 reps each side –– Dislocates –– Overhead squat, hands and feet together x 3 –– Burgener Warm-Up and Skill Transfer Exercises –– High hang jump, high hang snatch, mid-thigh snatch, below knee snatch, floor snatch (smooth off floor, controlled to pockets) Coaching point: to prevent back lifting, get to the heels as soon as possible off the floor, bringing the bar back to you. Show athletes how they can use PVC to prevent bar from staying out and not coming back into the lifter. 6.1. The Clean Show stance/grip/position—very similar to snatch 1. Front Squat: the first step is learning the front squat, which is pretty easy for CrossFitters. They need to know the front squat so they know where they will be receiving the bar for the clean. Do the front squat in a big group. Start with hands free to show where they will rack the bar when receiving the clean: in the notch on the shoulders. The front squat: chest up, knees out, stay as tall as possible, bring the hips to the heels, keep the elbows up and lead with the elbows out of bottom. Do not let elbows come in. Show the grip, as this will be clean grip! 2. Then show the grip to use with PVC (hands turned over) and do a few sets. 3. Show stretches for increasing flexibility in upper body. PNF/back squat, elbows through. 4. Train the front squat in small groups with the bar. Do hands-free, then go over the grip again and do few sets. They should lead with the elbows out of the bottom with the bar high on the shelf. Coach technique and go over stretches with the group. 5. Come together briefly to teach the adjustment of grip/transition for the jerk. Get the bar in the hands with the elbows down and out but forward of bar so the lifter still creates a shelf on the shoulders. Do not have death grip. Demonstrate consistency with front squat to press/ front squat to push press/front squat to push jerk/front squat to jerk. 6. In groups, work on transition: front squat to transition. Then front squat to press and front squat to push press. Have the lifters do several sets. *****BREAK***** - 22 -

7. In a big group, show Burgener Warm-Up for the clean (although it’s seldom used): a. Down and up: get shrug b. Elbows high and outside c. Muscle Cleans: fast elbows, bar close, proper timing, no reverse curls d. Clean Land: stay tight even though bar will drop on you a little e. Clean Drop: again, bar will drop on you, so stay tight 8. In groups, work on the Burgener clean warmup with a bar. Staying in groups, start doing high hang clean, mid-thigh clean and clean from floor. Finish with high hang clean and press, mid-thigh clean and press, full clean and press. Always hit pockets! On cleans, look for full extension, a shrug at top, good foot position and proper racking of the bar. Always hit pockets! Watch the back angle: lift with the legs, not the back. It is the legs that give speed on the bar.

*****LUNCH***** Come back from lunch and do the Burgener Warm-Up for the snatch, Skill Transfer Exercises for the snatch, high hang snatch 2” depth/4” depth/6” depth/ full depth, mid-thigh 2 depth/4” depth/6” depth/full depth, floor snatch 2”/4”/6”/ full. Then go through, high hang clean, mid-thigh clean, floor clean. Throughout this sequence, remind what each exercise for. In groups, do high hang clean, regrip, press. Progress to mid-thigh clean, regrip, press. Then full clean, regrip, press. Do all of this with a bar. Come back in lines, with one person lifting at a time. One coach controls the tempo while the other coaches are watching one lifter. High hang clean x 1, mid-thigh clean x 1, clean x 1.

*****BREAK*****

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6.2. Jerks Skill Transfer Exercises a. Push Press Behind Neck b. Push Jerk Behind Neck c. Push Press d. Push Jerk e. Jerk Behind Neck f.

Jerk

Working from behind the neck is good way to learn, as it puts bar in the proper position. Demonstrate the push press behind the neck, push jerk, push press from a front squat (adjust grip), push jerk from front squat (adjust grip). As a big group, have everyone do a few reps of each exercise with PVC.

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6.3. The Jerk 1. Footwork: the Murray Cross (also mention walking lunges diagonally to learn movement). Put PVC between the feet. Tell group to do one lunge. The foot they stepped with is most likely going to be the front foot in the jerk. Also show other methods: “Trust me,” push person in back, etc. 2. Now that they know which foot is the front foot, have them put their hands on their hips. Keep the belly button at 12 o’clock. Walk to the lunge position by moving the back leg (as the back leg will touch first) back about 2 feet to the 5/7 o’clock position (depending on whether the right of left foot is used). The weight should be on the ball of the back foot (heel off ground) with the leg somewhat bent. Make sure the torso is erect, perpendicular to the ground. 3. Now walk the front leg forward. We want the knee behind the ankle, the shin perpendicular, and the weight on the heel of the front foot (they should be able to wiggle their toes). We want everything pushing into a box around the hips. Note that there is a slight turn in of the toes. They should be in a balanced, comfortable position. Do several reps of walking out to the landing position, have them hold until checked out by a coach, and then have them recover. Teach them how to recover: ½ step back, then ½ step forward. If they recover the back leg first, then they will put too much weight forward and risk missing out front. 4. Jump to land with hands on hips. Do a few reps. 5. With feet in the landing position, have them do a front squat, then adjust the feet and jump into the landing position for the jerk with hands on hips. 6. Add PVC and do front squat to jerk. Make sure they do not have a death grip on the bar! This will slow them down. Also, control the dip down in the jerk so bar does not crash on them. Teach breathing—big breath on the squat, release it at the top, big breath again prior to the jerk. Make lifters hold position after receiving the jerk. Have them recover but do not let them lower the bar until told. 7. Break into groups to jerk with a bar. Back squat to jerk a few reps. Front squat to jerk for a few reps. Talk about the plane of glass in front of lifter. On the clean and front squat, they should not touch an imaginary plane of glass in front of the them. On the jerk dip, they still do not drive through the plane of glass. On the drive up, they still stay back of the plane of glass. But, as they drive under bar in the jerk, they will drive through the plane of glass. Bring them back into lines and use bars, with one coach controlling the tempo (make sure they are not bringing the bar down early) other coaches controlling one lifter. Do a high hang clean and 2 jerks, mid-thigh clean x 2 jerks and full clean and 2 jerks. Hold positions! Use PVC to test dip on jerks and make sure it is straight up and down. End seminar with plyo drills: arms out, over under, jump rope, etc. Then Q&A.

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Review of seminar: Stance-grip-position for snatch and clean and Jerk. Review of board material. Do Burgener drills every day. Watch YouTube, call Coach. Keep practicing. Come see us again! TEXT ON BOARD - Saturday Fundamentals of Teaching: Stance-Grip-Position 1. Jump/Pull

Land/Receive

2. Hook 8”-12” 3. Positions: High hang/Mid-thigh/Below Knees/Floor 4. Burgener Warm-Up: a. Down and Up—for speed b. Elbows high and outside—for keeping bar close c. Muscle Snatch—for strength and third pull d. Snatch Land—for footwork (power) e. Snatch Drop—for footwork (full) Skill Transfer Exercises: a. Snatch push press—overhead strength (100 percent of snatch) b. Overhead squat—core strength c. Pressing snatch balance—pressing under the bar d. Heaving snatch balance e. Snatch balance—fastest, 100 percent + of snatch 3 Pulls of weightlifting: first, second, third “When the arms bend, the power ends.” “Jump hard, not high.” “Shoulders lead, arms follow.” “Finish!” “Pull yourself under the bar.” “Speed through the middle.”

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“Pockets.” TEXT ON BOARD - Sunday Stance-Grip-Position 1. Jump/Pull

Land/Receive

2. Hook Thumb + 1/2 knuckle from knurling line 3. Positions: High hang/Mid-thigh/Below Knees/Floor (3 pulls) 4. Burgener Warm-Up: a. Down and Up—for speed b. Elbows high and outside—for keeping bar close c. Muscle Clean—for strength and third pull d. Clean Land—for footwork (power) e. Clean Drop—for footwork (full) Skill Transfer Exercises: a. Push Press Behind Neck b. Push Jerk Behind neck c. Push Press d. Push Jerk e. Jerk Behind Neck f.

Jerk

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JERK FOOTWORK INSTRUCTIONS

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JERK FOOTWORK INSTRUCTIONS The following steps are for a lifter who will move the left foot forward in a split jerk. A diagram of these instructions follows on the next page.

7.

Have the lifter stand with his or her feet in the receiving position of a snatch, clean, or power (push) jerk (i.e., for most athletes this will be their “squat stance”).

8.

Draw a horizontal line (Jumping Heel Line) that passes south and adjacent to the heels.

9.

Draw a horizontal line (Jumping Toe Line) that passes north and adjacent to the toes.

10. Draw two vertical lines that halve the lifter’s feet while they are in the receiving position (Vertical Line Left, Vertical Line Right). These lines should be approximately shoulder width apart. 11. Keep the left foot still, and bring the right foot forward and in front of the left foot so they are placed toe to heel (like walking a straight line in a sobriety test). Mark a point that is half the length of the lifter’s right foot. The distance from the Jumping Heel Line to that point will therefore be 1.5 of the lifter’s foot lengths. When the point is marked, draw a horizontal line passing through that point (Receiving Heel Line). 12. Draw a U-shape where the Vertical Line Left and the Receiving Heel Line intersect. The U-shape should be north and adjacent to the Receiving Heel Line, with the Vertical Line Left cutting the shape in half. This will be where the left heel lands during the split jerk (Receiving Left Heel). 13. For the right foot (which moves backwards), measure one foot length south from the Jumping Heel Line on the Vertical Line Right that bisects the foot. Draw a horizontal line where the back heel rests (Receiving Toe Line). 14. Draw an inverted-U-shape where the Vertical Line Right and the Receiving Toe Line intersect. The invertedU-shape should be south and adjacent to the Receiving Toe Line, with the Vertical Line Right cutting the shape in half. This will be where the right toes land during the split jerk (Receiving Right Toes). Note: This receiving position of the split jerk is drawn to prevent a lifter from landing too narrow (i.e., “walking the tight rope”), which is unstable. Some lifters may receive the split jerk with their feet closer to their jumping (as opposed to receiving) width stance. In this case, these directions can still be used to properly assess the length of the receiving position.

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5 RECEIVING HEEL LINE

6

RECEIVING LEFT HEEL

3 JUMPING TOE LINE

PULLING POSITION

2 JUMPING HEEL LINE 1 RECEIVING POSITION

7 RECEIVING TOE LINE 8

RECEIVING RIGHT TOES

N

4 VERTICAL LINE LEFT

4

VERTICAL LINE RIGHT

CONTACT INFORMATION

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CONTACT INFORMATION

CrossFit Olympic Weightlifting Trainer Course Coach Mike Burgener Cell: 760-535-1835 Email: [email protected] Facebook: CrossFit Olympic Weightlifting Certifications

Copyright © 2012 CrossFit, Inc. All Rights Reserved. CrossFit is a registered trademark ® of CrossFit, Inc.

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