A – Jerk EMOM 6 x 2 (75-90%)
B1 – Press 5×8 (65%) (Final Set is AMRAP)
B2 – Bent Over Row 5×8 (55%) (Final Set is AMRAP)
The Bear Complex
2 Rounds for time of:
Rest 6 minutes
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This time last year… Glenn wrote on Why Olympic Lift.
With the new programming in place, and most athletes finding their way into technique or volume programming, the emphasis on better technique is as important as ever. This is not a write-up on why the technique focus is better or worse than the volume focus, but as to what you can truly to with your raw strength with better technique. I’ve been coaching and working out with CrossFit Chicago since July 2008, and there hasn’t been a week that has gone by in my training that I haven’t studied or tried new techniques for one lift or another.
Doing the Juggernaut Training System based volume program, I’ve learned a lot about my technique or lack thereof, and the effect that it has on my lifts. No, I’m not afraid to say that my technique is not perfected, and I’m also smart enough to know that it probably never will be. Being open and eager to seek out work on your technique is the key to instantly becoming more successful on all the lifts you do at CrossFit Chicago, and likely the key to prolonging joint health for the rest of your life!
Regardless of how strong or weak you may think you are, finding better ways to move throughout your strength work will yield better and faster results. Have you hit a plateau lately? Fixing your technique is likely a cause! Some of the most experienced and strongest lifters in the world seek out the best coaches in the game, and will immediately hit PR’s with constant work on improving technique.
So what do you do next? Find out what are the causes for your inefficiencies in your movement.
Option 1. It’s mobility. If this is the case, you need to attack that harder than anything. Increased mobility, if you are lacking it, should be put ahead of any accessory work that you can imagine, and hitting proper positions will allow you to turn on muscle groups that you didn’t even know you had. If this is you, seek out a coach, and/or do your homework on www.moblitywod.com to find ways to address your priorities.
Option 2. You haven’t engrained the proper motor patterns. This takes time and consistency over time to build. This is also a tough one because it takes some patience. The best way to get around this is to practice perfect reps every time you move the barbell. When you’re warming up for squats or cleans with the barbell only it should look the same as when you are going for a new PR. Practice moving with speed in the correct motor pattern, and you’ll adjust to it more quickly.
Option 3. You are just too hardheaded to try a different technique because, “you’ve been doing it this way my entire life.” Guess what? Your junior high, high school, or college coach may not have had all the tools to make you a better lifter. As a staff we study the methods from the best lifters and coaches in the world to make sure you have all the tools to be successful. Be open to any and all coaches who dish out technique work regardless where they are in relationship to your strength. Believe it or not, sometimes taking a step back to work on technique will translate to more PR’s down the road than the one you’ve been using your whole life.
Take this for what it’s worth, and tap into what you could potentially become with better technique. There are a million great videos of Olympic Lifting and Powerlifting out there for you to learn from. If you need help on where to go, as always ask a coach.