Chad Cobb crushing his Split Jerk PR!
TOO HEAVY TOO FAST TOO BAD: When doing additional O-Lifting practice remember to focus on form. You need to perfect and master percentage of you 1RM…..70% of you 1RM should look perfect. Not,that was close so lets go up another 10#. When correct movements are not perform we are teaching ourselves bad habits. Patience and basic skill development is as crucial as good coaching and smart programming. Be patient to reap the rewards later. Practice and master 50-80% of your 1RM for all lifts before adding intensity. I see this too often and it will eventually lead to a serious injury! Injury often comes when athletes with little or no background in weightlifting jumps into the gym and immediately wants to max their Snatch or push the envelope too fast. They have no strength or preparedness to support the load!
Ultimately it is of pivotal importance that lifters sweep the bar back off the floor for three HUGE reasons.
- The bar gets to the hips at the right time with the proper weight in the heels.
- A proper first pull loads the hamstrings and posterior chain in order to allow the lifter to gain maximal bar speed at the right time.
- It keeps the bar closer to the body allowing for the most efficient bar track.
Crossfit Goldsboro prepping for the Integrity Games Oct 18-20!