This past weekend, Sean and I had the privilege of attending the USAW Level 1 Clinic at CrossFit 714. The course was taught by USA Weightlifting Hall of Famer Bob Takano, whose vast knowledge and extensive experience as a lifter and a coach was evident from the get go. What he was able to observe AND diagnose in the second(s) it took to perform the lifts was incredible.
We spent the first hour on Saturday going over a brief overview of [Olympic] weightlifting touching on its history, benefits, and misconceptions. It’s amazing how weightlifting in almost all other countries is far more popular and recognized as a sport. In fact we’re the only country that necessitates the ‘Olympic’ preface to distinguish the snatch, clean, and jerk from other “weight training” movements, such as dumbbell curls or other such globo endeavors.
Another fascinating point was that of the power output of oly lifts compared to power lifts. The 2nd pulls (mid-thigh to shoulder shrug) of the snatch and clean for an average 100k male is 5500 watts. The power output for a bench press is 300 watts, back squat & deadlift: 1100 watts each. Thinking alone of the caloric needs to fuel those wattages, it’s no wonder elite oly lifters describe eating as a chore. This is not to place the importance of oly lifts over the power lifts in a GPP program, but just to provide any incentive to those who think that weightlifting over met-cons will cause you to gain fat.
We then went into the progressions to teach the snatch, clean, and jerk. We brought home some great tips and corrections that will make a tremendous difference in our own lifts and hopefully yours as well.
Our biggest take homes were:
Proper start and power positions
Split Jerk footwork timing
Novice training programs
Exercises for getting under the bar
Inspiration to start the Intrepid Weightlifting Club (who’s in?!)
(Welcome Back) Holley!
5 Strict Pull Ups
10 T2B (sub V-ups)
c/o 3×5 Good Mornings