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Old 11-21-2008, 05:26 PM   #11
Arden Cogar Jr.
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Quote:
Originally Posted by Steven Low View Post
Go through the burgener warmup... in your warmup.

Then add technique work into your skill work (that you do now) + possibly some other stuff but I dunno I'll defer to someone elses experience.
Can someone point me to an explanation or a video of he Burgenger warm up?

Thanks in advance,
Arden
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Old 11-21-2008, 06:07 PM   #12
Allen Yeh
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Burgener Warmup with Sage B.:
http://www.mikesgym.org/gallery/vide...WarmupSage.swf
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Old 11-21-2008, 07:34 PM   #13
Chris H Laing
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Arien - thanks for the link and the lists of exercises, but my question was more about any specific sequences of those exercises that are good for working the lifts...something like a skill based workout..if that makes sense.

Yuen - I am in the US so that works perfect, but my parents aren't willing to pay for oly coaching at the moment, and I dont make enough at my job to pay for it right now so I'll just teach myself. Maybe some day I'll have enough for a couple months of coaching.

Arden - I'm pretty sure the B. warmup has changed from that video. I dont think there is a snatch drop in the video, but there is in the article about the b warmup in CFJ.
It goes like this:down and up
elbows high and outside
muscle snatch
snatch land
snatch drop
hang power snatch
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Old 11-21-2008, 09:54 PM   #14
Arien Malec
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Quote:
Originally Posted by Chris H Laing View Post
Arien - thanks for the link and the lists of exercises, but my question was more about any specific sequences of those exercises that are good for working the lifts...something like a skill based workout..if that makes sense.
It's a progression. To learn to snatch well, first get a solid OHS, then a solid snatch balance, then a solid tall snatch, then a solid hang snatch. While doing that, work on snatch deadlifts to work on positioning for the first pull. Then put it all together, working on the progressions when you note technique limitations.

Complexes help as well:

ohs + snatch balance, tall snatch + ohs, muscle snatch + tall snatch + snatch balance, halting snatch dl + hang snatch (to work on positioning for the first pull plus transition to the explosive second pull), 3 position snatch (hang, knees, full snatch)

Look at Greg's skill based WODs (especially Tuesday and Thursday workouts during the strength cycles) for ideas as well:

* Muscle snatch - heavy single
* Tall clean + mid-hang clean + 2 jerk - 55% (of clean) x 3 sets


# Muscle snatch + snatch balance + 2 OHS - challenging weight x 3 sets
# Rack jerk - heavy single

# Overhead squat - heavy single
# 2 Tall clean + push press + jerk - find a challenging but fast weight x 5 sets


2 Front squat + push jerk + jerk - 75% (of jerk) x 4 sets

* Muscle snatch - heavy single
* 2-position snatch (floor, mid-thigh) - 70% x 2 sets
* 2-position clean + 2 jerks - 70% x 2 sets
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Old 11-21-2008, 11:55 PM   #15
Blair Lowe
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And it was stated that Sage does her hang from knee instead of Coach B preferring just down the hip crease.
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Old 11-22-2008, 09:25 AM   #16
Chris H Laing
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Arien thats exactly the kind of thing I was looking for. Thanks a lot.

What about the power versions of the lifts? Should those only be done with light weight to work on form, or is it beneficial to work on them with heavy weight too?
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Old 11-22-2008, 11:51 AM   #17
Arien Malec
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Different coaches have different styles on this. My personal belief is that it is best to stay away from the power movements until you have the squat movements down. Once you have the squat movements down, power variations are easy to pick up, but until you have them down, the movement patterns can interefere with the full lifts.

Of course, many coaches teach the power movements first as simpler to learn. For me, at least, I didn't learn the squat movements until I gave up the power version.
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Old 11-22-2008, 03:18 PM   #18
Chris H Laing
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That sounds like me also. I can power clean 165, but i cant full clean or front squat more than 135. I'll be staying away from the power lifts for a while. Thanks for all the help.

Also i just started a log here to follow my oly program, so if you wanna check it out here and take a look at some of the technique workouts and stuff i'm doing that'd be cool but I won't have any technique stuff up til monday.

Last edited by Chris H Laing : 11-22-2008 at 03:51 PM. Reason: added link
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Old 11-25-2008, 03:12 PM   #19
John Alston
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Quote:
Every so often on these forums, someone asks ‘how long does it take to learn the O lifts?’ I lifted in a meet THREE WEEKS after I first saw someone do a snatch in real life.
From Dan John.
For me it was about 6 weeks. Learn more in one afternoon at a meet than you'd imagine...
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