OCF Movement Academy: Power Clean Prep

The Good Ol’ Power Clean  This is personaly my favorite olymplic lift inside the sport of fitness. Great for strength and power development on the weightlifting side as well as one of the best movements to cycle, and get your heart rate up in a met con.  The next time you have a power clean in your strength, metcon, or just want to have a good skill session try this prep to not only warm up the body, but also to reinforce proper positions.  Perform 3-5 reps per movement, ensure you are hitting each point of performance for the movement. 

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OCF Movement Academy: Power Jerk Prep

The Power Jerk is my personal favorite jerk for a couple of reasons It helps develop a straight drop under the barbell.  Unlike the split jerk, the power jerk is unforgiving.  The better you are at power jerking the better all jerks are.  It’s more transferable to CrossFit and the sport of fitness.  The inefficiency in foot movement for the split jerk slows you down too much, makes you work harder than you have to complete reps. There are some downsides to the Power Jerk though  Because it’s not as forgiving as the split jerk, the power jerk can require

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OCF Movement Academy: Snatch Prep

The snatch is the most complex lift in all of weightlifting.  It takes speed, power, balance, coordination, strength, agility, mobility and just about everything a body is capable of all in one lift.  What is interesting about the snatch, although it originates from pulling from the floor and catching in an overhead squat, you can break it down in positions and pieces to help reinforce good mechanics and positions.  Here is what to do on your next snatch day for a warm up. And Why  Behind Neck Snatch Grip Push Press  The BNSGPP starts behind your head in a rack

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