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Shoulder Drive! 09/02/2017

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CrossFit Initiative – Olympic Weightlifting Fundamentals

Warm-up

6 shuttle runs (D&B is 1) with burpee at each end

Then,

3 rds:

10 pvc pass throughs

7 shoulder push-ups

5 empty barbell frankenstein squats

10 jerk dip back scratchers with empty barbell

Overview

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.

Test

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.

Drill

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.

Retest

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.