Olympic Lifting: November 2007 Archives

Here is what I am shooting for (see yesterday's post). Go Nicole!

It is one of my personal goals to achieve at least a few of the "elite" level benchmarks from the CrossFit North Skill Level List.

One of the ones I am working on right now is to perform 15 bodyweight overhead squats. I hope to do this by slowly increasing the weight I can do, and lowering my bodyweight, while creating a more favorable lean mass to bodyfat ratio.

Yesterday's post pointed out the many uses of PVC pipe. The following warm-up, The "Burgener Warm Up" from Coach Mike Burgeners website, Mikesgym.org is another excellent use  of the PVC or dowel.

The Burgener Warm Up
Mike Burgener
19 May 2005

"when learning the Olympic lifts for the first time i have found that the following warm up is very helpful learning bar path requirements in snatching. there are several steps in this warm up protocol. before we go into this warm up, all students are taught foot position: jump (feet under your hips) land (feet 2" outside hips with bent knees weight on heals.) practicing jumping and going to landing is essential in the understanding of: CREATING MOMENTUM AND ELEVATION ON THE BARBELL THRU (sic) A RANGE OF MOTION!! understanding that the barbell in the snatch position is approximately 8-12" above the head (a wide grip) and is held by using the hook grip (thumb around the bar, fingers around the thumb)"

THE WARM UP:

• power shrugs x 3 (down and up, just like jumping)
• power shrug+elbows high and outside x 3 (down and up, continue pulling elbows high and outside in order to keep the bb close to body)
• power shrug+elbows high and outside + muscle snatch x 3 (same as above but continue to the overhead position)
• muscle snatch + land (feet 2-3"outside hips with bent knees) x 3
• overhead sqt x 3
• pressing snatch balance x 3
• heaving snatch balance x 3
• snatch balance x 3

Here is some more amazing Pyrros Dimas video for your perusal.