Do Work

Shallow men believe in luck. Strong men believe in cause and effect.

Ralph Waldo Emerson

Squat Clean 315lb (PR)

Full Squat clean @ 315lb

I barely missed the jerk this time.

REDO OPEN WOD 13.4

7 minute AMRAP of:
3 Clean and jerk
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
15 Clean and jerk
New Total = 105 reps

295lb Power Clean & Jerk

How to CLEAN

1st Pull. Pull the barbell from the floor to your knees. The 1st pull is similar to a Deadlift and is a slow movement.



2nd Pull. Pull the barbell from your mid-thighs to your shoulders by extending your hips. The 2nd pull is an explosive movement.

Then pull your body under the bar and catch the bar on your shoulders. Catching in a squat postion. Make this movement in a smooth, fast motion.

The Sweep

The most important point of a clean & jerk is too push through the heels and sweep the bar. Make that your mantra. Pushing through the heels and thinking about sweeping the bar to that pocket position while you rise. That will toss the bar right into your center of mass and then you can move around it violently without  it getting too far out in front. Many people pull too early and end up jumping forward to receive the bar.

Lifting 545 Pounds Over His Head for Olympic Gold

http://www.nytimes.com/interactive/2012/08/07/sports/olympics/weighlighting.html?hp



Behdad Salimikordasiabi of Iran