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Clean and Jerk. Another Olympic lift with a beautiful aesthetic appeal. We talked about what distinguishes Jerks from Presses, and the need for a super solid active shoulder, and FULLY locked elbows upon reception of the bar. Good job guys.

Clean and Jerk  3-3-2-2-2-1-1-1-1-1

Russell- 185
Lindsey- 75
Alice Anne- 105
Teresa- 115
Allie- 90
Todd- 190
Juan- 170
Dave- 140
Todd McK- 65
Katie- 110
John M- 155
T- 160

Great lifts everybody! Todd, Russell, Teresa, Katie- nice weight! All good lifts. Puppies- you are CLEANING! You are all looking great. Cues getting locked down and finding those hips. Be pleased not satisfied.

The Clean and Jerk brings several exercises together into one beautifully choreographed movement. The Deadlift, Kettlebell swing, and Push press are represented. One common attribute these exercises posses is explosiveness.

Explosiveness is a learned phenomenon. The speed-strength, being a compilation of speed and power, is learned through both training and practice. This means it will take time for things to 'click', and that this process cannot be rushed.

Learning how to violently extend, or open, the hip and leg has huge application to the world of sport. Only weightlifting can develop this explosiveness due to the unique posture and dynamics of what we call the "second pull", or the "scoop". This is where speed-strength and power come together. Our torso has rotated to upright and we are driving hips and legs open very aggressively.

Powerlifting alone cannot train for explosiveness. We must train and practice the Olympic lifts to develop explosiveness. So, as mentioned at lunch and night, get a bar and practice O-lifts anytime you get a chance. Even if it's a few rounds of the "Burgener warm up".

Train hard.

Thanks for another great day at CFSF.

Island hopping. Just a little sneak peek at the TM GA. HOOYAH CFSF!

CSFS