LIVE Strength Session Coached by Sage Burgener

[Music] hey guys i'm rory mckernan thanks for tuning in to mayhem nation's youtube channel we are so glad you're here we've been putting a lot of firepower into our media lately and if you like what you've been seeing do us a favor like this video and subscribe to the channel if you haven't done that already it would be very very much appreciated by our team now let's get to what you're about to see this video was filmed at the mayhem athlete camp in early december and you're going to see sage bergner taking some of the best athletes in the world through a mayhem bergner strength session if you like this video and you like what you're seeing maybe consider becoming a mayhem athlete you can do that through sugar wad or on mayhem nation tv where you'll get lots more videos just like this one enjoy okay guys so i'm gonna take you through what we would normally do on a bergner strength or mayhem burger strength program day so it looks like it's a lot but i promise you it's not as daunting as it seems basically how you want to look at this is we're going from skill work so it's pretty technical then we're going to get a little bit more weight here a little bit more loading and then we're going to end with your basic snatch so everything is progressively building in weight we're starting really light we're going to medium and then we're going to heavy okay then we're going to do our clean work again it's going to be more like basic complex work building to a heavier clean and jerk and then we're going to end with some back squats okay so how i like to look at it is we're prepping and priming our body for the snatch work so this very first portion a is just with a pvc pipe or empty barbell and it's very very mindful when you're going through these movements and i'll kind of talk through them a little bit what i want you guys focusing on then we're going to start turning our fast twitch muscle fibers on we're going to start working positions learning how to stay over the bar learning how our feet should feel against the ground feeling that balance and then we're going to bring it all together with the snatch at the very end if you feel really good take these three singles up if you're not feeling super hot even though you should feel really fresh after that workout right there then just keep at like a pretty standard weight that you can hit kind of consistently for the three singles okay same idea here the power clean push jerk clean and jerk that's going to be a little bit lighter we're just going to get the snappiness of our power clean the timing of our push jerk get the clean and jerk under fatigue and then we're going to just finish with the clean and jerk again if it feels good go up if it doesn't just stay at a moderate weight okay and then same sort idea with the back squat we'll start with the three second pause back squat into a normal back squat and then you can just build to a heavy single for the day all right so the first portion that we're gonna do slow tempo snatch deadlift what this is gonna do is it's gonna really reconnect us with our feet how many of you guys feel like you kind of just grip and rip off the ground murph okay so you grip and rip off the ground you like get it into your hips anyhow way that you can and then you just like chuck it and pray that it gets overhead okay so we're not going to do that today we're going to really slow it down and we're going to work good positioning off the ground then we're going to move to a high hang muscle snatch this is going to really work that strong turnover and it's going to work good bar path really focusing on those elbows coming high and outside that turnover and that punch into a nice receiving position then we're going to see who has commitment issues with these snatch drops this is where you get no dip and drive at all you're literally just punching down into your overhead squat as fast as possible working on seeing just how fast you can be underneath that barbell and then we'll end with super fun thoughts press okay so you're gonna snatch drop you're gonna stay and then you're gonna press three times down in the bottom okay so the whole complex is going to look like this slow snatch deadlift we're going to feel our feet against the ground we're going to feel nice and balanced we're going to feel ourselves stay over and then we're going to get into that power position and stand then we're gonna do three high hang muscle snatch you're gonna bring it on your back you're gonna do one snatch drop three socks press and stand okay we're just going to do three sets of that you could do pvc pipe you can do empty barbell any questions on that so far no okay then we're going to go into snatch deadlift to one inch off the ground you could call this a snatch lift off too that first inch off the ground is going to set the tone for the whole rest of the lift okay so sometimes when people first lift off the ground they either bring their chest up too soon or they let their butt come up too soon we want to have the bar the chest and the hips all rise together as we shoot our feet into the floor okay so when i see that first lift off it should be here i'm very active through my legs everything is rising together i don't want to see this i don't want to see this i want to see everything moving at the same time okay then we're going to go to snatch deadlift to mid thigh this is going to help us learn how to stay over the bar when that bar feels really heavy off the ground we just want to go we just want to get under it as fast as possible right we just want to jump we're going to learn patience today and you learn patience by pausing and getting all the way up to mid thigh so you're going to deadlift up to here you're going to feel yourself stay over the bar as long as possible pause hold this position feel the balance on your feet bring it down reset and then you'll snatch okay everything moves together we stay patient staying over and then we're gonna apply all of that to the snatch we'll do that for a couple of sets okay so one plus one plus two for two sets one plus one plus one for three sets steadily building in weight and then we'll end with snatches where they'll look perfect because you've prepped and primed everything ahead of time right okay so let's just focus on this and then i can kind of talk about this next portion after but this one's a little bit more simple and self-explanatory it's like four hours yeah yeah just rest like i would say get into um threes and then you guys could kind of rotate get into groups of three um that'll be adequate amounts of rest but we're crossfitters so you guys could go like every 45 seconds or so okay so look at your toes right now rich see that that's what we have to really fix we like to drive the knees out because it makes us feel like we're setting our back but then we take away from our power through the ground so immediately instead of sitting here sit through the full foot drive your toe into the ground and then push stop good there you go much better good crank those elbows a little bit more there good at the top really reach here yeah be super dramatic with this first one like everything needs to be perfect right set your eyes straight ahead you guys i know you're worried about your position but try to feel it don't try to look down we want to have our eyes set on a spot straight ahead and you're trying that wider grip today right okay don't re-bend the knees on the muscle snatch don't re-bend the knees on the muscle snatch there you go oh my gosh you can do it bailey can you come over here so that i can see you like yeah don't go behind the board good good sit try to sit on these as low as you can yeah there you go now you look like a weightlifter yes then we good like when our partner goes yes exactly good so don't dip there okay rachel just punch under as fast as you can and move your grip in a tiny bit there punch faster than that come on go yeah good so sit down there for a second good so i want you to open up yeah so don't turn this way turn that way make this work without pulling the bar back okay turn a little bit more i want the crease of the elbow towards the ceiling okay so stand up this this is what i want now try to break the bar in half yep exactly like a rainbow no you should not a little bit narrower okay make the bar look like a rainbow yeah see how that turns everything on that's what we want okay so now try to hold that position down in the bottom better move your feet out a tiny bit yeah sit sit sit good girl that's way more active and stand so you just can't surrender to that that internal rotation that puts all the pressure here on my shoulders if i externally rotate so crease of the elbow to the ceiling and i try to break the bar make it look like a rainbow that's a way more active position for you okay faster fee good so no re-bend tyler okay so you dip drive punch not that better and then elbows high and outside yeah so move those feet so move your feet in at the start there you go good guys i'm going to tell you right now footwork is everything in the olympic lifts so if i have lazy slow feet i'm going to have a lazy slow lift so when you're doing your snatch drop i don't want it to be that okay see how lazy my feet are they're going wherever i'm landing like this i need to be nice and crisp and clean with my feet then my body will follow okay got it very good good balance beautiful pull those elbows higher yes down and up down and up yeah good all right move your feet in a little bit good that's better yeah these are super fun and easy good good move your grip out a tiny bit for me yes good reach back a little bit more yeah push that mobility awesome i heard it's better it is it helps a lot just make it as weird and uncomfortable as possible okay so whenever you drive your knees out just don't have it be excessive okay i want them tracking the toes exactly and then bring your hips up a little bit right there now push straight into the ground better and then keep it closer to your legs on the way up it should be like this far off your legs the whole time okay okay so not this arms long set the lats down and up better elbows high good good show me the armpits at the bottom there you go good so if you do this right when you muscle snatch you should knock the hat off your head leave it on or you could just turn it all my backwards good yep down and up here you go don't worry about coming through okay bring that bar to you overhead it's a big day for you don't get cocky okay good really reach here yep exactly reach up through the lats yeah very nice you guys have done this before i know that um jake and i were talking about you and i know that you like a wider grip but i might have you just try a little bit narrower because i want to see something today okay are you guys done all right so if you're done you can move on to this next portion now so this is where we start to build a little bit and wait take going from like you should end where you can immediately start going into your first single for snatch does that make sense so kind of base it off of that for a which portion don't think about that as percentage think about like okay i know any day of the week i can hit this number so i'm going to have that be my second set and kind of go off of that can you do that one more time fee i want to see okay so stop so what i want you to think about here so see how your legs are kind of out from you i want you to feel like your legs are under you because if your legs are under you then you can really push with them when you're lifting the bar off the ground okay so go push yes exactly now keep pushing as you're passing the knees because when you try to get the knees out of the way you don't get them out of the way by driving them out you get them out of the way because you're naturally standing so they're going to move anyways do it again i want this to stay here stay on your full foot okay bring your knees in a little bit more yep and then don't jog it up your legs i don't want to hear it on your legs yeah much better good girl that's so different are you so different so i was always cute like push things towards the creases of your elbow i know and push out i know my feet like almost like my toes come up maybe the insides of my feet are come up so i used to do the same thing and then i injured my back because of it so if you're driving your knees out off the ground all you're doing is you're push putting all of the pressure on your back because what i'm doing is i'm taking my legs out from under me now i'm putting all the pressure on my back so my back is doing all of the work if i get my legs under me okay now my legs can drive off the ground and i think of it as like loading my legs to be able to explode this is like getting in a position but you can still do that by keeping your legs underneath you okay does that make sense okay it's a very hard habit yes from the start exactly and it's a hard habit to break like i'll even like we call that the rocking chair pull it's very common good brian play around with that position okay overhead yeah i like that sitting there just kind of telling your body okay this is a new position but this is where i want you to go now okay good think more about elevating it up off your hips don't just get it there and go down your pull under is really good but don't rely on that get that elevation first yeah because you have a great pull under so where do your eyes need to start at the beginning yep and then butt down a little bit there good so when you do that i don't want to see a scoop yet okay that's jumping too soon we're trying to eliminate that so you're going to stay here don't re-bend underneath it don't scoop underneath it just come up to here back down and then snatch so do the whole thing over again set your eyes good push down it's a really long inch down that's better push your toes into the ground good good i know guys have a different measurement of an inch than girls do so beautiful big jump jump good i want to hear more of like a brush rather than a hard hit off the hips okay that tells me you're jumping more than you're just hip thrusting okay good i like that one that was good all right elevate it better wash those knees bailey okay exactly it's so when you're gonna feel it the most is when you're passing your knee it's just a habit when you're passing your knees is usually when people try to drive them out dig your big toe into the ground it will help and don't drag it up your leg okay good yeah that was better okay okay guys bring it in really quick sorry i this is a really important point that i want you guys to understand so when the bar gets into the hips and then ends up overhead the proper bar path is straight up and then slightly back okay this makes no sense okay so here's the bar at the hips it comes straight up and then just slightly back okay as we turn it over what i see a lot of you guys doing with your bodies as you're coming straight up and then you're coming straight back down again so you extend up and you extend or pull straight down what you guys need to focus on doing is driving up and then you need to get out of the way of the bar and pull through that's moving your body around the barbell the straight up and down bar path is going to be the most efficient bar path right it's where the bar is going to move most fluidly most effectively most efficiently i don't want to manipulate that bar outside of that efficient bar path so i have to manipulate my body around the bar so i don't want to see you guys jumping up and pulling straight back down again i want to see you driving up and then i want to see you get out of the way and pull through to end up with that bar stacked strong overhead that doesn't mean drive your hips through and start getting around the bar before you have fully jumped i jump first to elevate the bar and then once that bar has gotten as high as it can possibly get then i manipulate my body around the bar does that make sense rather than manipulating the bar around my body okay all right let's try it good drive your feet into the ground yes that was better way better come on fee good girl i like that one yes bailey oh my gosh retire because that was beautiful i'll see you guys later i'm gonna go get some food okay this is gonna be really exciting to watch right now let's see if you were listening to anything okay that that's not it okay where are your eyes supposed to be straight ahead okay butt down chest up there you go now restart the whole set good stay over good stop big chest squeeze here and go that wasn't bad off the ground was awesome turnover was awesome now crank your elbows crank the soldier boy is that what they say after you jump and you pull under don't just be lazy with it crank your elbows yes exactly [Music] you can do it murph you can okay so not this okay those arms are like ropes you don't want them to be like two by fours nice and loose here we jump um maybe a tiny bit good okay that's okay just work on the positions off the ground that's totally fine good so here's what i want you to work on you're gonna give me this you're gonna come here you're gonna pause here you're going to feel your feet and then you're just going to jump so i don't want you to get into the habit of doing this this is never something that you're going to feel in the olympic lift you're never pushing through the toes your hips are never coming forward you're only ever jumping so you're gonna lift off you're gonna feel a position where i feel like okay from here i can really jump hard against the ground and actually leave the ground when you jump okay feel it feel the bend in your knee good now when you jump don't sit like this okay feel your full foot feel the full yes now jump exactly good much better come on b jump put your toes on the ground yes ooh i like that shrug around on that one now like i'm fighting to stay balanced through my yeah do you feel like you're sitting too far back like i almost feel like yes i'm sitting so like most of the time okay so here's what i try to focus on i try to feel more of this doing the work rather than this doing the work so when i sit back too much it's because my midline isn't wanting to work and i'm like oh i'm going to let my butt and hamstrings do all the work there no if i really stay over in the proper position my midline should be working so hard because i don't get to sit back on my posterior chain okay make my midline work kind of feel like you're hovering over the bar bailey that was awesome really good yes exactly yes can you watch this one oh yeah girl so when you i want you to pause at mid thigh really quick so when you're here i don't want to be able to push you forward or back yeah that's better good and down yes yes make your midline work i loved that very good i didn't feel like i was rocking on that one yeah it's way more dynamic it's not so like rigid and static cool so you're so tight in places it's more of just feeling nice and balanced like you're allowing the bar to move and you're allowing your body to move yep did that make sense yeah okay i felt that one i keep missing yours rachel are you doing that on purpose good push your feet down push yes good jump the bar up good so when you jump let all of your jump transfer into the bar okay so you're jumping really hard but the bar is kind of staying down here and then you're sneaking underneath it jump the bar up as high as you can don't just jump to jump okay do it again the full no no no just a snatch okay don't think so much just jump that bar up hard there you go that was beautiful i can tell you like to do things perfectly and you think a lot about this stuff which is awesome but sometimes you have to think about it before you step up to the bar and then when you step up just be athletic be more athletic and you'll get it okay yeah and just try hard good speed through the middle can you watch one come on yeah yes before i get to my two singles so you can figure out what i'm doing wrong don't drive the knees out push your feet down push down yeah load your legs push okay so you extended to here very very vertical i want that same vertical drive and then i want you to think get out of the way at the last second okay shrug around don't just shrug down shrug around at the last second okay do one more just snatch think jump up shrug around jump up shrug around yes better much better and then as you do that keep cranking on the bar okay jump up shrug around crank on the bar that's what you're thinking who's that over here you know what i love that one that was awesome be ready for it now okay it's flying move your feet in yeah good and then point your toes out just yep good good so you're someone i notice you like to throw your head back which is okay it's not bad but you still have to jump so don't just get acceleration by doing this get acceleration by this too okay you have to have both yeah i know i like to throw everything and that's okay some people do that that's totally fine but you don't want it to take away from your leg drive first that needs to happen after you've fully driven through your legs okay come on rich good i really liked this tempo on that one so normally what i see with you is aggressive off the ground a deceleration and then you try to accelerate again keep the acceleration there it's fast the faster fastest okay come on rachel tight oh i like that speed through the middle on that one receive it strong receive good now get a little bit more assertive with your feet and that would have been perfect i like to think about so you kind of just like let your feet land how they want it to land i like to think about punching my feet into position so my punch puts my feet where i want them to go and my feet are my base underneath me in that overhead squat so i have to punch into a stable overhead squat position okay all right let's go let's see it speed tight good one that was very fluid i love that one good bailey that was awesome that receiving position was not lazy at all you put yourself where you wanted to go that was so good you get better with weight huh come on fee yes good one more i don't want to hear the bar on your legs oh yes okay that's going to allow you to stay balanced on your feet if you sit back you're gonna drag the bar up your legs if you don't drag it it'll put you more forward on your feet okay so there's a difference between dragging it and pushing it in and just blending it yeah good bailey jump your feet out more yeah luke soft yes yes yes yes good yeah no so that's what sets you back that's what pushes you back when you try to do that but if you're just slightly grazing on your leg yes yes come on justin jump up shrug around crank oh that was your best one that's what i'm after oh that was so good good job so when you receive that bar be ready for it because you're receiving it there's this slight internal happening so think chest up reach on the bar as strong as possible everything else is amazing okay yes so if you guys are done with snatching come on brian nice job i'm so glad you made that because everyone was watching you right so uh for the clean complex you guys we're gonna do power clean i want you guys to pause for a split second when you receive the power so i don't just want you to power clean and stand i want you to feel that actual pull under receive for a second and then stand okay right into push jerk where i want you guys to focus on the timing of your arms punching the same time that your feet hit the ground so i want here arms and feet at the same time i don't want to see your feet start and stay at the same in the same spot i want you guys actually moving your feet from a jumping to a landing position put it down reset and then do a full clean and jerk got it break good talk good talk good okay he totally looked at me right before he dropped it go again right now and make it it doesn't matter i can tell you're in the army because you don't listen you literally didn't do anything that i told you to do before that though is that narrower for you is that a narrower grip for you i kind of like it so the reason why is because i feel like a slightly narrower grip it forces you to have to pull longer so i know you don't like the contact point but a wider grip we sort of feel like oh it's just going to end up overhead so i don't have to work really hard on my turnover because it just ends there but a narrower grip we have to think oh man i gotta crank in a position here i have to work harder so then everything is way more turned on when i go to receive it that was my theory behind moving your grip in a little bit i like it uh overhead exactly what you were talking about it feels a little bit like wider is a little easier to stay like engaged [Music] i think if you work on staying over the bar and jumping hard your contact point will be there don't worry so much on engagement with your upper back just don't let the bar pull you out of position if you don't let the bar pull you out of position your body's going to engage how it needs to so you don't have to like over exaggerate that position or anything okay like with the narrower grip yeah patience staying over and then jumping harder i liked that one a lot your hips went up beautifully on that one good job let's see it justin come on you have to elevate that bar jump it up come on tight good do you feel that shrug around that looks like so much better 245 like that yeah it's not it's just not forward so when you shrug around like that it gets the bar feels like super solid yes exactly good job stay over morphy good jerk i was gonna say that looked really weird with your right hand oh it got caught okay i hate when that happens okay move your feet i'm watching only your feet yes good good be a little more assertive here okay you're landing and then your arms are locking out i want to see you punch down into position okay nice murph oh it's okay same thing so when you come here don't do this come here stay over okay here balance on your feet that's all right good rachel so when you land don't sink and then recover i want you to stick it recover there should be no leaning into that front leg okay yes exactly good nice jerk yeah bailey oh good oh she knows that she's like i got a good jerk like you feel like you don't keep your midline in the bottom okay so one thing that you could kind of trick yourself into keeping it is by sitting back on your heels a little bit more so think about you have all this weight sitting in front of you right however much weight i have sitting in front of me that's how much i need to sit back and then that way when i get to the bottom of my dip it actually places me in a balanced position if i just start centered here and i have all this weight in front of me at the bottom of my dip it's going to pull me forward here yes so sit back more okay and then just like i was talking about on the snatch when you shrug around the bar it's the same idea on on the jerk i'm gonna jump up and then i'm gonna move around and through to get it back into position i can't just move straight up straight down the bar's gonna end up here i have to drive up get the bar as high as it can get and then i have to move myself through it in order to get it back into position okay nice brian good keep the bar on your body when you dip you can dip as fast as you want to dip but the bar has to stay on your body the whole time if there's any amount of crashing you're moving against the bar so you're here the bar crashes so it's literally coming down as you're coming up again okay on your shoulders the whole time yes feet bailey feet good girl big punch here good fee nice so that's okay when you receive it i don't want to see your chest super far forward i want to see your chest stacked right underneath that bar not here because then i have to pull back on the bar to counterbalance i want to be a good foundation underneath it okay let's go rachel good did you feel yourself lean into it exactly so maybe think about being light on your front leg okay so as soon as you land your leg should feel so light that you can just step back right away if it feels heavy you're gonna linger there and then you're gonna it's gonna be this like drawn out recover okay nice keep jumping it up okay your punch under it's the same thing your punch under is awesome but you gotta jump it up first yeah bailey there good now don't get it back by doing this with your wrists your wrists need to be a little bit stronger that's going to make your punch in the position stronger too if i'm kind of lazy with this position yes i like it no i don't want it here i want it right through here so tighten up that wrist super strong and have it sit here in your hand okay good all right so i'm going to watch just your torso i want to see your torso underneath that bar yes torso under the bar exactly good girl exactly that's what we want yeah cause i felt like my back toe like kind of jamming at first yeah yeah if it hurts you're probably not doing it right nice you have very good movement good jake tighten up come on squeeze your upper back so you don't feel like you have to pull up take the tension off of your arms and put it on your body yes yeah better now be ready for this jerk be ready tight yeah good job much better drive oh that was better rich good much better good speed tyler good same elbows i love that good snappiness there good good don't curl under too much okay have your wrist stay neutral on the clean yeah wrist neutral better yes good on the jerk don't drive up drive up and back okay i need a little more bite at the very top of your extension okay why don't you like i like it a little bit like knuckles down kind of helps to on the on the elbow pull through the middle but too much turns people's shoulders in so they internally rotate and then they're they're basically creating tension in the wrong place i want tension back through the lats and through my posterior chain i don't want to be really anterior when i'm pulling off the ground okay okay that sounds good i was just like always a little bit is totally fine not too much though yeah it's a fine balance good move with the bar a little bit more on your dip so it was here it was really choppy on the dip move with it so that the bar can heave off of your shoulders okay yeah brian come on nice fight good good jerk b all right do one more clean really quick don't worry about it making contact with your hips just think about jumping the bar up so all you're gonna think about is staying over jumping up staying over jumping up okay instead of like being intentional and getting you should contact like right here okay but not up here stay over jump up yes good oh that was so much better it feels totally different but it's way more efficient okay okay come on ashley oh good oh yeah you like the cream and jerk you like the sand and jerk a lot this is much better on my shoulder yeah straight versus yes bend your back leg a little bit more okay okay because you're here i want you to be here i need to set those hips under me more if my back leg is straight it's going to tilt me forward is there something i can do before i hit the dirt that's like a good fit i also don't usually do this in tennessee but i'm trying to like get better at it yeah i can like i think breathe brace go go breathe go so i like to pause after i brace so people are like breathing and dipping at the same time breathe brace go and that should be the tempo breathe race go every single time that's what you're saying in your head because i rush you everything yeah i feel it yeah you don't want to do that i did say applause yep exactly pause down there for three seconds good that's what i did and then shut your spine out get up right now yes get your air yeah you're a gutsy i like that that looks very good all right big jump good move with the bar better very nice very nice come on oh nice jerk your turn good speed very good speed come on tyler good crank through the middle more okay this was awesome this was awesome but you had nothing through the middle you have to give me something through the middle i know it's not super heavy for you yet but you have to set the tone with the lighter weight so that your body knows what to do with the heavier weights okay yes rachel sit through your hips yeah there you go good girl okay that's fine so that's why i get it i get it and like want to get it almost into my hip because when i get into my hip i feel it pop a little bit more versus like here but you're popping like this instead of like this when you do that okay you can still have a wider grip but your pop needs to come from here not from here okay get up go does that make it's gonna take some time to relearn that drive up and through up and through yeah bailey yes good strange but it feels better like i'm not like wonky yes come on just don't sit back fee nice jump exactly good do you not love that because i loved it it smelled so much better that was so good it's just popping in a different way because i know that sensation that you're talking about but it almost has to come from like this part of your legs rather than this it needs to be this up and then that's gonna give you the elevation on the bar that one was so good and i'm very quad dominant and i feel like i don't use my claws as much as i could yes exactly yeah good job girl come on murphy good careful not to lose your midline on the jerk dip you're doing this you gotta keep set the whole time pull better tyler good yes that was way more intentional let's go justin go yep give me the bite at the top there you go good very good do you hate that you're not doing this right now yeah come on brian let's go get those elbows around yes yes yes tight midline squeeze that's all right hey you gotta work with what you have okay that's all it comes down to you just gotta get creative luckily you have a great drive on your jerk so you get that bar up high that's freaking awesome let's go let's go nice so do you feel like you have more range of motion in the push trick than the split jerk um i i feel like my split i just i'm not comfortable like driving out this way so typically when i split just it's all forward my push press is the same as my pusher got it so it's like yeah i can tell i would rather just push press the ball exactly yeah [Music] good so when you get that front foot out you want to think about reaching with the heel don't drive your toe down into the ground you want to do that because what you're going to do is you're going to stop it from moving and that's when you're going to be really heavy on this front leg so i want to pick that heel up that way i can get this out and then this is going to be more bent and more stable and more like straight down exactly i don't want to be like this i don't want to have my front knee coming in front of my ankle so i got to step my ankle out so that it's right under my knee okay who's up someone entertain me okay okay shrug around the bar still jump up shrug around go better bite at the top squeeze there you go that clean was better you gave me a little more shrug around so when you received it you were in a nice upright position the one before it was like a little bit lazy there so you were a little bit more forward but which you could get away with it with that weight but the heavier it gets the more i need this to put me here on my receive yeah well you're talking about the beginning i'm one of those people that like rush under exactly you really got to be patient but like you didn't feel it when you like give that little bit more at the top i could really feel the difference it was so good yeah so good i'm done on a back squat good job guys [Music] coming up challenge your depth on the pause back squat you guys go a little bit lower than normal yeah rachel is it good to train a little bit lower than like the depth that you naturally cut that just in case like you have to catch that low and have that strength or i like to just change it up as much as possible some days i am asked to grasp i want my body to know how to fire out of that position and then other days it's like okay well no i kind of want to load it up today and i want to go to where i'm strongest okay right so you have to pick whatever stimulus that you're wanting that day and also see where your weakest at for me i am so weak in the bottom of my clean and so when i get to a certain weight if it buries me there's no way i'm standing up with it so i'm gonna be an athlete who needs to train that super deep squat more than someone who no matter what they clean they can always stand up with it so you kind of it's very individual basis but i do like changing up the depth i don't like going to the same depth every single time okay come okay bailey good keep that midline nice and strong at the bottom okay clumpy yeah go as low as you can there see go there for your paws and then wherever on the full but see how like that that bottom position is where you'll be in a heavy ass clean so you have to get there sometimes good bailey good girl yeah richard luke nice justin come on bailey baileys nice justin bieber yeah brian good job front spotted that's so interesting like i wouldn't picture that not in like an offensive way that you have such a strong arms are small you're not that big yeah i've been working on it okay guys we're working on looking more jacked tonight i actually get excited when someone like does something that surprises me you know what i mean you know what it's just keep doing that stuff the crossover symmetry stuff perfect that's going to really be good for you and that slightly narrower grip will be so good to turn all those things on i'm not as long as you're still elevating the bar so what we say is as long as you're pulling it into position and you're not pulling the bar up that's all i care about i like i like to think about my brother used to have an early armband i know lots of people who have been very efficient with that just make sure that it's not taking away from the elevation up off the hips like you know sometimes when you watch rich snatch it's more of like bringing it into position and then he's under so he needs to continuously think about that little bit of elevation up that little bit of pop up if he does that it's totally fine but sometimes it's harder to get that if i have the early armband but i'm for sure not against it i'm not a like a hard stance on anything it's more so on an individual basis what people can make as efficient as possible for them let's go rachel good girl come on justin beautiful let's go bailey oh good you're so strong do you know what my goal would be for you i would like for you to change your mindset surrounding the snatch yeah you're right you know what i mean don't just be like 100 correct this is not my list i suck at this like don't manifest that at all which i know sounds like kind of cheesy and stuff but seriously just stop saying that like right when i walked over like this is not my lift just so you know this is on my lips don't say that anymore ever again okay you're holding her accountable rachel okay don't let her ever say it again and i do always snatch with them because i do try to clean up my form i do it it's gotten better because i have a mobility coach now so that really helps me perfect issues yeah just getting in those positions but i mean it's still not there yet it's just that's okay it's so technical do you know how long i've been doing this for 26 years so and i have not okay and i am still working my technique every single session every single session every single lift and there's no end goal and some days it's just not like even there like you just have to take the weight down because it's just not moving exactly there is no end goal and it's a continuous journey and if you can just learn to appreciate the challenge of it and the struggle of it then it becomes really fun but if every time they're snatching you're like ugh i hate snatching like i don't i suck at this i don't want to do this then it just makes it so much more miserable than it needs to be you know what i mean it is and it's like it's a beautiful lift and i love seeing people do it well because it's gorgeous yes and it's just like i want it so bad then i go good and i'm like i just want that too yeah and yours is going to look different everybody has different mobility issues they have different anatomical makeups they have different strengths and weaknesses your snatch doesn't have to look like everybody else's snatch you just have to tailor it to fit your strengths your weaknesses your mobility issues and get creative with it i think everyone wants to like try to look exactly the same and that's where they screw themselves because your body isn't meant to move that way your body doesn't want to hold those positions so tune in to how it feels and then change your technique based of off of what feels strong for you what feels comfortable for you do you know what i mean yeah no i get it yeah it's just it isn't my thing because then it's more fun that way too where you're like i don't want to try to make my snatch look like rachel's i'm just going to try to make it look the strongest for me that was really scary [Laughter] i'm sorry gosh don't need that kind of adrenaline rush just threw some stuff on there she got a little crazy she was a wild girl she's a wild girl [Applause] let's go come on i was doing the uh crossover and i was like shrugged up like this nice i didn't know i put low bar back squat on the board i thought it just said back squat oh yeah okay let's go come on okay that was anticlimactic let's go tyler he was so sick squat 355. okay that's impressive she was a linebacker for a ravens don't listen i know that i i knew i recognized you he tells people that now go go go guys i come around the corner he's like here she comes third round i was like shut up jacob for the ravens wait where are you really no nobody wants me you can't catch a ball yeah but i'm sure you can run super fast yeah that i can do but i can't catch anything yeah jacob nice he is he's yeah quads are literally the size of my waist actually i kind of want to measure that to see if it's close come on tyler [Laughter] you are strong very unassumingly strong unassumingly wow that's what i was trying to say you do not no it's not it's to me it's actually a i'm sorry it's actually a bigger compliment like you should be way stronger than you look i would love to do this i know i usually like just pick someone and that's the person [Music] so when i when people just arch nothing's turned on on their midline but if you push your stomach into it it's kind of like um you know when you use a belt and you push your stomach against the belt it engages everything and turns that midline on that's going to be way stronger for you so when you're pushing your stomach into the mat that's like engaging your midline as opposed to just hyper extending your back which is going to be way more beneficial i would say there's some like somewhere right in between it give me a good arch i definitely think the arch is needed but this should also be turned on as you're arching okay i can feel can you like feel the difference when you arch and it was like recommended not to arch because of my disc injury yes not to arch on the hyper totally stay straight push your core yes i think that's for sure part of it but i do i do think the arch is necessary as long as this is turned on and it's not like so much turn on here it's here yeah this is where you need to stay yes exactly that's where you stay engaged and arch there and that's good that you can do that i'm sure you learned all of that but people like women especially don't know how to engage that part of their midline at all yes exactly go go go yeah

Channel: CrossFit Mayhem

Views: 130,141

Rating: 4.9724951 out of 5

Keywords: CrossFit, CrossFit Games, Rich Froning, Justin Medeiros, US Army, Army Warrior Fitness Team, Tyler Christophel, Baylee Rayl, CrossFit Mayhem, Burgener, Burgener Strength, Lifting, Fitness, Gym, Workout, Sam Cournoyer, Luke Parker, Haley Adams, Clean, Snatch, Back Squat, Rory Mckernan

Id: DVsEN1cF3nU

Length: 75min 51sec (4551 seconds)

Published: Tue Dec 08 2020