Hey HDCFers! Coach Sarah here bringing you another week of WODs while Todd and Mel are in Florida. To kick off the week in the spirit of the Olympics, let’s do some Olympic Lifting!! Last time we tested the Oly Total was December 2011, so now’s your chance to see how far you’ve evolved since then with these technical yet powerful lifts!
1 Rep Max Snatch
1 Rep Max Clean and Jerk
Post total load (kg or pounds) to comments.
Compare to: 111222
Coach’s Notes: After a general and specific warmup, you may take 3 attempts at each lift beginning with the Snatch. In the Snatch the weight MUST be lifted in one motion from the ground without delay at the thighs and moved overhead with arms fully extended. The weight must be held motionless until a coach signals DOWN. In the Clean, the weight must be received to a resting position before the jerk. During the jerk, the lifter bends the legs and extends the arms fully. Both feet must return to the same plane and the lifter must remain motionless until a coach signals DOWN.
WATCH THIS VIDEO!
For a dose of inspiration and a study in technique, go to 7:57 in this video (sorry, NBC won’t let me post) and watch Zulfiya Chinshanlo from Kazakhstan break the world record and win gold by clean & jerking 288.2 pounds as a competitor in the 117 lb athlete oly weightlifting category. Notice her extension and speed under the bar on the clean, and her recovery after the split jerk…spot-on as she steps back with her front foot first to stay stable. She tried 297 lbs after this, which she cleaned but missed the jerk. Her Oly total was 196 KG (431 lbs) Truly amazing athletic display!