Shoulder Drive! 09/02/2017
CrossFit Initiative – Olympic Weightlifting Fundamentals
6 shuttle runs (D&B is 1) with burpee at each end
10 pvc pass throughs
7 shoulder push-ups
5 empty barbell frankenstein squats
10 jerk dip back scratchers with empty barbell
Today, we are going to focus on the jerk dip/drive. We have 3 key points of performance we will try to improve:
1) dip depth (not too deep)
2) vertical torso (keeping the bar in the slot)
3) maintaining a full bar/shoulder connection through the drive
These 3 points are all very interconnected. Failing at 1 can cause failures on the other two.
Build to 75%-80% of 1RM in jerk (any style). We’ll video and see the timing, posture and shoulder position of the jerk in coach’s eye.
We’ll do 2 drills today:
Drill 1- Light complex
In this drill, we’ll do light weight, high repetition to build habits
With a light barbell, we’ll do sets of 7-10 reps of the following. Dip, pause 1 second,Drive and catch, recover. The weight should be very easy to handle. We want to make the proper positions feel very natural.
Drill 2 – Overloaded jerk dip squats
From the rack, we’ll load the barbell up with more weight than you can jerk. But it should be less weight than you can front squat (~110-115% of jerk 1RM). We’ll dip to proper full dip depth. Pause for 2 seconds and drive up. Maintaining vertical position and keeping the bar fully racked.
10 x 3 once at full load. We are training our nervous system to feel comfortable in the proper position under heavy load.
Once again, build to 75%-80% of 1RM in jerk (any style). We’ll video again and compare the posture, timing, and shoulder position of the jerk in coach’s eye.
2017 09 02