Programming in technique work
I'm having trouble programming in technique work before the CA WODs. When I've tried to just do however much feels good, I usually end up doing too much, and when I try to just use it as a warm-up, I feel like I'm not getting in enough practice. Part of the problem is I have trouble moving on when I feel like my form isn't perfect during the technique work, so I burn myself out with the volume rather than leaving it for another day and doing a few heavier lifts.
Can anyone recommend any progressions of sets, reps, and percentages that would both get in some volume for technique without burning me out? I guess what I'm thinking here is like "Before you work on snatch/clean and jerk, do 5 sets of 3 reps at 50%" or whatever else seems appropriate.
I've been working my technique with an empty bar, so percentages don;t even matter in what I'm doing, but I basically do the technique work rx'd in the CFJ "Supplemental olympic lifting" article, with little changes when I feel like it.
Its things like...
5 sets of: 3 ohs
3 pressing snatch balances
3 heaving sn balances
3 sn balances
5 sets of: 3 pos clean + 1 push press
3 pos clean + 1 push jerk
3 pos clean + 1 split jerk
This stuff is kinda high volumve i guess, but its not very fatiguing if you do it with an empty bar. Also, I've only been doing this for a week, so i can't say anything about how well it works.
I feel like it will work well for me, but I have super limited exposure to oly lifting, and I think how much this will help will depend on how proficient you are with the lifts and technique already.
Figure out what your weaknesses are (not "snatch" - what parts of the snatch, e.g.) - and find drills that help you improve those things. Work on THOSE before your workouts. Split them up among your week's training days, and spend maybe 15 min max each day with that stuff.
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