Alright, so what we're gonna do here is we're gonna do the Burgener warm-up for the clean.
But we're only gonna do three exercises.
First exercise for the clean is gonna be the down and finish
just like it is for the snatch.
The second exercise is gonna be the elbows high and outside
and keep the bar close to the body.
And then the third exercise is gonna be the muscle clean
which I very rarely use, but for somebody that has slower elbows
coming around I'm gonna teach them to continue
pulling as their going down and at this time, too,
go ahead and try to flip your thumb out to speed up the elbows.
Alright, so three exercises.
Down and finish, elbows high and outside, muscle clean.
Now, she's not gonna feel any pressure here.
So I'm just looking at technique, making sure her shoulders are behind her ears.
Here I wanna make sure she keeps the bar close and continue pulling
She's starting to feel the tension on the bar,
now this is where the exercise comes in.
Strong turnover.
Good.
Yell it out, strong turnover.
Strong turnover.
Notice how here she gets fast elbows
because she she's throwing her thumbs out.
Strong turnover.
Very good.
Go ahead and rack the weight.
On this exercise right here, we can advance that
so we could do those three exercises and then from there we could
do a push press and possibly a jerk.
Throwing those into play. This may be a little bit too tight for that
but let's go ahead and see if we can do a press or a push press
and not the jerk.
Remember what we talk about, the fundamentals of teaching are stance, grip and position.
I want to reassert the positions on each one.
So, down and finish, down and finish, down and finish,
elbows high and outside ... good, good,
muscle clean, strong turnover, good. Muscle clean, good girl,
one more, good. Now be smart here,
let's give me a push press. Walk forward a little bit
give me a push press. Good.
Again. Give me a push jerk. Good.
Stay tight and now give me that jerk. Hard.
And recover. And down.
So I can use the bands on all of that to give you a different feel
and make you strong in that finish position.
What ends up happening is that in weightlifting, especially in the CrossFit world
we talk about catching the bar, right? Or you drop under
the bar. It's not the way it is, you receive the bar is what ends up happening.
And then, I don't drop, I pull myself down and around the bar.
Well, in the jerk and the clean, it's exactly the same.
I wanna keep tension on the bar as I'm going down
and when my feet come off the ground
and I'm pulling on the bar, what that does
whether it's the clean, the snatch or the jerk, what that does is gives me the speed
that I need with heavy weight.
People get tension on the bar, right? The bar becomes weightless because
of the legs and hips and then they forget where it is.
If you continue pulling on the bar as your feet are off the ground and as you're going down
what that does is give you the speed for heavy weight.
That's where we go. We talk about mobility, speed and strength in that order.
If you got the mobility you do, some people think speed is genetic
and it is, however, if we learn to pull in time correctly we can pull ourselves under
the bar at a much greater speed.
So the bands are used to help me continue to pull, continue to drive as I'm moving.
Very good job.