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Eric Egan
09-06-2009, 01:10 PM
what are you guys doing as a warm up before the actual WOD?ive been doing the Bergner warm up and some 45 lb OHS but i dont think its enough because my shoulders start to hurt pretty bad by the time im done and i can barley lock out a jerk.

any suggestions would be appreciated.

thanks

garrett stack
09-06-2009, 01:54 PM
I usually try and do a few of the following: back extensions , ghrs, leg swings forward and back + side to side, arm swings, dislocates ( which should help your shoulders) , jerks with an empty bar or OHS with an empty bar , split squats off a bench and over /unders with a bar placed at hip height , pullups
I usually aim to have a slight sweat on and be slightly out of breath by the time I am ready to start lifting.
If I was stuck for time I might just do 5 mins on a bike or 500m on a rower the dislocates and empty bar work.

Donald Lee
09-06-2009, 02:09 PM
1. joint mobility work (neck, wrists, elbows, shoulders, ankles, knees, hips, spine)
(5-10 reps) (usu. takes about 5 min)

2. 2-10 minute general warmup (jump rope, jogging, jumping jacks, C2 rower, shadow boxing, etc.) (elevate heart rate to about 120-140...unless you're about to compete in a MMA or martial arts tournament, which you should then elevate it to about 170 3-5 times)

3. dynamic flexibility work (arm cirles, leg swings, shoulder dislocates, etc.) (You can do shoulder pre-hab work here, whether it's with a band or dumbbells or cables.)

4. specific warmup (burgener warm-up, passive stretching of ankles and wrists and other problem areas, etc.)

Your warmup should probably take about 30 minutes. It'll take longer if you have a lot of flexibility issues or problem areas. If you're into foam rolling, you could also do some foam rolling somewhere in there (either 3. or 4.).

Eric Egan
09-06-2009, 02:10 PM
thank you,ill will give that a try on the next WOD

Neill Smith
09-06-2009, 08:06 PM
You can also try the Catalyst Athletics standard warm up: http://www.youtube.com/watch?v=XhHc7FbSUiY.

Jamie Jamieson
09-07-2009, 07:35 AM
I like the warmup Dan John suggested. I modified it a bit so my hips can stretch out and added some overhead work.

With the bar or pvc:
8 ohs
8 press behind the head
8 overhead lunges
8 front squats
8 good mornings

Rest 1 minute and do it again, rest 1 minute and do it the third time. This elevates my heart rate and seams to get all the joints ready for training.

If my shoulders are still tight jerking, I will put the bar behind my head in a high bar position and rotate my elbows up for a few seconds a side 3 or 4 times. then do the same in the front squat position.

Allen Yeh
09-07-2009, 07:49 AM
You can also try the Catalyst Athletics standard warm up: http://www.youtube.com/watch?v=XhHc7FbSUiY.

I 2nd this recommendation for Oly days., it takes around 10-15 minutes. I disagree that a warmup should take 30 minutes, that would be half my workout time just warming up.

500 m's on the rower
a few minutes of joint mobility
a few minutes of dynamic flexibility

I'll then do the Burgener warmup afterwards.

Neill Smith
09-07-2009, 12:57 PM
One thing I really enjoyed during my two weeks training at CA was agility ladder drills in the warm up. They develop agility and coordination, two of the underserved dimensions of fitness. They also get you moving your feet quickly, which probably has some carryover to Olympic lifting.

If you have your own facility, you can draw a ladder on the floor. If you're at a gym that doesn't have a ladder or the space, that's a limitation.

Donald Lee
09-07-2009, 01:05 PM
I 2nd this recommendation for Oly days., it takes around 10-15 minutes. I disagree that a warmup should take 30 minutes, that would be half my workout time just warming up.

500 m's on the rower
a few minutes of joint mobility
a few minutes of dynamic flexibility

I'll then do the Burgener warmup afterwards.

Allen,

You must be really limber. Do you workout in the afternoon or evening?

Allen Yeh
09-07-2009, 06:50 PM
Allen,

You must be really limber. Do you workout in the afternoon or evening?

Not particularly. I usually do mornings right now but when I was doing Oly it was typically afternoon.

I just think you have to go with the most bang for your buck. It's great to do prehab and movement prep, dynamic flexibility...etc but IMO 1/2 hour per session is a bit too much. I do recovery stuff separately at night.

Donald Lee
09-07-2009, 08:56 PM
Not particularly. I usually do mornings right now but when I was doing Oly it was typically afternoon.

I just think you have to go with the most bang for your buck. It's great to do prehab and movement prep, dynamic flexibility...etc but IMO 1/2 hour per session is a bit too much. I do recovery stuff separately at night.

I guess it all depends, but I still think close to 30 minutes is ideal performance and injury prevention-wise. Maybe less can be done if not much ROM is required. I know many athletes in various sports have even longer warmups. The warm-up protocol I follow is from Kurz' "Stretching Scientifically." Interestingly, except for the joint mobility work, pretty much every book I've read has the same warm-up prescriptions.

I do very little prehab though because of time constraints. I superset my dynamic warmup by pairing upper body and lower body to get through it quickly. My warmups have been getting shorter though, as you don't need to do as many reps for dynamic flexibility after a while.

Anyways, here's a good thread where Lyle talks about his warmup and warmups in general:

http://www.8weeksout.com/phpBB3/viewtopic.php?f=3&t=461

Eric Egan
09-07-2009, 09:48 PM
i did the warm up from the you tube video plus added some shoulder dislocates and jump rope. my shoulders feel great after the work out and didnt hurt during the jerks.

thank you to all that replied.

Timothy Scalise
09-07-2009, 10:42 PM
I 2nd this recommendation for Oly days., it takes around 10-15 minutes. I disagree that a warmup should take 30 minutes, that would be half my workout time just warming up.

500 m's on the rower
a few minutes of joint mobility
a few minutes of dynamic flexibility

I'll then do the Burgener warmup afterwards.

I agree that 30 minute warm up is way too long. I usally like to do my warm up about what you have here...

dynamics
joint mobility
sit in a squat and move myself around to loosen my ankels up
then I do a few high pulls with the bar
then a few muslce snatches
then hang power, and snatches all with the bar, then time to go to work


if im not doing snatches then ill just do some power cleans and then hang cleans with the bar, and then some wrist flexibility stuff with the clean grip

usally takes 10 minutes top for me to warm up

Paul Willadsen
09-09-2009, 07:25 AM
I do some dislocates, OHS w/bar, snatch balance w/bar, body-weight squats takes about 4-6 minutes this is for snatch workout. I too think 30 minutes is too long it'e hard for me to do 4-6 I always want to get right to the workout and I am 60.
Paul