This week we are starting a 6-week Olympic lifting program in your WOD classes. Why? Because we want to move better. There is no match to the snatch and the clean and jerk in terms of teaching coordination, speed, and strength. We think it will help you NOT ONLY in your Olympic lifts, but also in your performance of deadlifts, back squats, overhead squats, pullups, kb swings, and pretty much every other movement we do in the gym.

Here’s the rough schedule, which we plan on sticking to for a minimum of 6 weeks. Then, after evaluating and making adjustments, moving into another 6 week program. Please don’t look at this and think this is ALL we are going to do. Obviously, we DO intend on keeping it fun and varied - we will make sure to keep the conditioning lighter when the lifting gets heavier and just keep a good balance with everything (gymnastics, running, and rowing are still included). The lifts will generally be done at the beginning of the session when you are most fresh, but we will also change that occasionally.

Monday: Snatch + conditioning
Tuesday: Hips/legs lift + accessory lift + conditioning
Wednesday: Clean + conditioning
Thursday: Upper body lift + accessory lift + conditioning
Friday and Saturday: conditioning only

In addition, we are slightly modifying our warm up to meet the demands of increased barbell work. We want to make sure that you’re thoroughly warmed up and flexible prior to doing weightlifting (it greatly helps your Olympic lifting if you are able to get into the right position). You can expect to see some more barbell complexes for warm ups - you will get a lot of practice and you will benefit from reps.

As an athlete, I hope you are looking forward to this. I think you will get a ton out of the increased barbell work. A few pointers that will help you and your coaches out:

- Be prepared to scale the weight down to learn proper technique/better position. This kind of goes in line with “checking your ego at the door” and being a coach-able athlete. I’ve already said to scale the weight down, so I shouldn’t have to be repeating myself over and over again in class about it. Instead of going for big weights, focus on body position (squeezing into a tight position), the path of the barbell (staying close to body), and speed (through the movement and into receiving position). I promise you, if you re-direct your focus to those 3 things, your Olympic lifts will go through the roof.

- Footwork, grip, and body position. The basics are just that, but it is amazing how many times a lift can be corrected by changing one of those things. Play around with the basics - jumping stance and receive/squat stance, where is it? What feels best? Same with grip, play with it and find out what works best for you.Work to get better body position. If you have to come in early and give some extra attention to the shoulders and elbows, please do. Check out the mobilitywod.com and find out how to become more flexible.

- Take care of your body. Your hands will get abused if not taken care of properly. Chalk should be washed off immediately. Tape can be put around the thumbs to protect the skin. Wrist wraps are commonly worn to provide more support on the wrists. Here is a good vid on hand care and taping.