My Warm-up



Wednesday, May 6, 2009

Crossfit Olympic Lifting Certification

This weekend I am going to get my Crossfit OLY cert. in OKC on Saturday and Sunday. I will be spending two full days with CrossFit Coach Mike Burgener and his staff learning, studying and practicing the Olympic lifts. The snatch and clean and jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.
Saturday: all day snatch instruction
0900: Introductions
0930: Snatch instruction
Burgener warm up
Snatch skill transfer exercises
Snatch from high hang
1200: Lunch
1300: Barbell snatch instruction
Snatch from mid thigh
Snatch from below knee
Snatch from floor
1600: Secure
0900: Review
0930: Front squat instruction and practice
1000: Learning the clean and practice
1200: Lunch
1300: Learning the jerk:
Skill transfer exercises footwork
1400: Putting the clean and jerk together
1500: Workout: (this depends on the ability of the class)
1600: Secure
Mike Burgener, owner of Mike's Gym (a CrossFit affiliate and USAW Regional Training Center), is a USAW Senior International Coach, former junior World team (1996-2004) and senior World team coach (2005), and strength and conditioning coach at Rancho Buena Vista High School in Vista, Calif.

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