Jon North – 2nd class

by kencrossfit

Jon North part 2
NEW PR!! C&J – 115
Snatch – 75

Its important to WARM UP YOUR SHOULDERS

Jon’s SNATCH warm up
get in snatch position, bar behind your neck
6 military presses (lower bar behind your neck)
6 “muscle” snatches from the ground to warm up the shoulders
(This is where you “flip” the bar bell over your head without using your hips- you
can only do this with LIGHT WEIGHT aka the BAR)
6 deep squats in snatch position

Jon’s CLEAN AND JERK WARM UP
6 front presses with the bar
6 front squats
go up and up heavy
then do drop sets 1 normal snatch, then snatches from below your knees

THE SNATCH
You can do warm up snatches by starting with the bar on your hips

Start with a WIDE GRIP, BUTT DOWN LOW, BACK STRAIGHT, and HEAD UP HIGH
Before you hit the bar with your hips, bring your hips backwards before hitting the bar with your hips (lean over the bar a little bit, JUST before you hit it with your hips)
DRIVE YOUR HIPS FORWARD as you JUMP
HIP THE BAR RIGHT ON the CREASE of YOUR HIPS (for cleans you hit your thights)
and catch the bar in “the POCKET” where your squatting underneath the bar, and the bar is BEHIND your back (you should be able to see my head from the side)
…I had a hard time squatting low and I had a hard time getting the bar up and behind my back…but overall I did a good job…

In one swift movement you’re hip driving the bar up, while squatting low to get under
it.

Jon recommended that in order to get better at OLY LIFTS: I need to do lots of DEEP
LOW SQUATS where I BOUNCE, with the bar HIGH ON MY NECK

clean and jerk

remember to keep your ELBOWS UP!!! and the bar in my NECK!
try not to think about the jerk too much..but the movements starts from your
hips/glutes…

remember that its TWO MOVEMENTS…so take a deep breath in between your clean and
your jerk…

then use the MOMENTUM OF THE BENDING BAR to LAUNCH IT UP ( jerk it down for a SPLIT
SECOND and that will make it jerk UP from the physics)

Right foot on its heel
left foot on its toes
left knee bent
WIDE STANCE from front to back…

sorta wide stance from left to right…

TOES POINT INWARD…

POKE YOUR HEAD FORWARD LIKE A TURTLE HEAD…….
Then put right foot back, left foot forward, wait a second, and DROP IT

 

 

my biggest weakness is the squat…I can’t squat low enough
my second biggest weakness is shoulder mobility I need to really pull the bar

 

good shoes
avia’s? or adias? or adidas?
penlays
nike

the cheapest ones with the best value – penlays

when STARTING EVERY LIFT, remember to keep your BUTT DOWN LOW, BACK STRAIGHT, and your HEAD UP HIGH…for EVERY LIFT…whether its a deadlift, clean, or a snatch.

 

 

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