[quote]Christian Thibaudeau wrote:
I’ll take a longer look at what you are doing as a whole. But one thing that I would recommend is actually STOP DOING POWER SNATCHES AND POWER CLEANS.
At least until you are VERY good and have VERY stable technique in the full lifts.
That’s one of the problems I always have when working with Crossfit athletes. They are already pretty good at the power versions of the lifts because they have a decent strength base and practice the power variations often in the WODs. As a result almost all of them power snatch/clean more (sometimes a lot more) than they can do on the full lifts. Which is VERY bad since someone with efficient technique should be able to do about 10-15% more on the full lifts.
The thing is that the “power” version done by most crossfit athletes (and this holds true for other athletes as well) had NOTHING to do with a (full) snatch or (full) clean. They learn to pull as high as possible, never learn to pull in a precise manner (a few inches forward doesn’t matter that much in a power snatch but it will screw up a full lift), NEVER LEARN HOW TO RAPIDLY GET UNDER A BAR (this is the big one). In a TRUE olympic lifting power snatch/clean you should still go under the bar the same way as if you were going under a full lift, you just catch the bar a “little” higher.
If you do not pull yourself under the bar in a power clean it will have ZERO transfer to the full lift.
The more you do the “power version” of the olympic lifts, especially if you are not pulling yourself under the bar and the stronger you become at them, the lesser are your chances to eventually become technically efficient (thus strong) in the full lifts.
For example, my best Crossfit girl (4th at Canada east regionals behind Camille and Michele, was 3rd until the last WOD) snatched 185lbs and clean & jerk 230lbs… during our olympic lifting focus phase we trained the lifts 5 days a week, and she never did a single power snatch or power clean… not even when warming-up with the bar.
The only time I would actually consider it acceptable to do power snatches or power cleans are:
a) if you are efficient in the full lifts, lifting 15% more in the full lifts. AND if you are VERY constant in the full lifts (to me that means being able to ALWAYS nail 9 lifts out of 10 at 80%).
b) during a prescribed WOD
And even then, you should do the “power” lifts the same way you would do the full lifts, just catching them a LITTLE higher.
I would not even do the power versions in your warm-up. Do some mobility work, prepare the body with some high pulls + overhead squat + drop snatches (with empty bar) then start your warm up right with the full lifts.
HOWEVER YOU WILL NEED TO GET A QUALIFIED COACH IF YOU ARE SERIOUS ABOUT LEARNING THE LIFTS.
And the longer you “stick to the power versions” before committing to being good on the full lifts, the lesser are your chances of actually learning the lifts properly.
Getting stronger on the basic strength lifts (pulls, squats, presses, deadlift) will give you the strength gains you need while learning the full lifts. You cannot use the “power” variations to gain strength for the full lifts SINCE YOU SHOULD USE MORE WEIGHT ON THE FULL LIFTS. The “power variations” are actually used by lifters who have great technique already to improve power but MOSTLY to reduce the neural and physical stress of a session not really to build anything up.[/quote]
This makes a ton of sense, that’s why I didn’t put any olympic lifts into my program yet, because i’d end up doing the power variations. I go to a Crossfit gym for my metcons, should I avoid the “WODs” that involve the olympic lifts too? [/quote]
If it’s not heavy, no. During a WOD with a lightish weight all Crossfit atletes end up doing a lift that isn’t really an olympic lift so I believe that it wont have that much negative transfer.
BUT practice the full lifts… and practice them EVERY DAY. No need to go heavy right now, focus on perfect form, solid positions, keeping the bar close to the body AT ALL TIMES (do not let it move away from the body in any phases of the pull) and speed and depth under the bar.