Clean & Jerk tips with Sage Burgener

Workout of the day for Thursday June 13th, 2013:

Strength:
Clean and Jerk 1-1-1-1-1-1-1 reps

Conditioning:
6 Minute AMRAP:
6 Hang Power Cleans 115/75lb
6 Pull-ups

10 things to do to improve your clean and jerk.. from start to finish

#1: Discontinue your day job at the strip club…you’re better than that. (Shoulders, hips, and bar move up together off the ground).

#2: God gave you lats to activate. Do NOT disappoint him (Set your lats before the bar leaves the ground,or you WILL pull with your arms)

#3: The bar’s main goal in life is to pull you forward and down. CRUSH that bar’s dreams (Shift to your heels IMMEDIATELY off the floor)

#4: On a hot day, milk is a bad choice, but using your legs is ALWAYS a good choice even on non climatically- perfect days. (Jump HARD)

#5: A wise woman once said, “My hips don’t lie”(Your hips must move UP and DOWN in a matter of milliseconds. Slow hips=slow bar)

#6: You’re not on the dance floor. “Dropping it like it’s hot” is not recommended. (Do not dive or drop. PULL yourself under the bar)

#7: 99% of the population has suffered from the deadly disease MonoSyphiSlowElbow. Will you be one the them?(Fast elbows=brownie points)

#8: Favorite alliteration: Petunia Practiced Perfect Posture… On Her Jerk…wait… (The jerk dip: chest up, toes out, weight on heels)

#9: Chewing gum instead of brushing your teeth counts for nothing, but jumping up and punching down on the jerk, counts for a lot.

#10: Weight on your hips doesn’t always mean you have love handles (Receive your jerk with ALL the weight centered on your hips)

By Sassy Sage B.

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