FuBarbell

2 words, Oleg Kechko! Great coach teaching the Russian style techniques. Got to train with the crew down at Superior Athletic Advantage (@superiorathletic, @malrawlings) and Tim Rawlings (@rawwlings). Always great being home with friends and family.

#FuBarbell #SuperiorAthleticAdvantage #OKweightlifting #Russianweightlifting #USAWeightlifting #CrossFit #ReebokONE #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness

What an exciting weekend with USAW nationals! We had over 400 lifters registered equally split between male and female contenders. Each year, we find the number of athletes within this sport growing and also the number of athletes qualifying for national meets increasing. This is an exciting time for our sport.

Here’s a congratulations to my friends down at Superior Athletic Advantage (@crossfitsaa) — Mallory Rawlings (@malrawlings) — for competing in her first national meet. Mallory competed in the 58kg weight class and went 4/6 (62kg snatch, 77kg clean&jerk). Great job!

Got to hang out at Superior Athletic Advantage with Will and @malrawlings in Lake Barrington, IL. Thanks for organizing such a cool group to come out and lift. The energy was outstanding!

Looking forward to my seminar at CrossFit Roscoe tomorrow and CrossFit Leverage on Sunday. It’s good to be home in Chicago and see friends and family.

#FuBarbell #SuperiorAthleticAdvantage #SAA #USAWeightlifting #crossfit #crossfitgirls #crossfitmen #Olympicweightlifting #snatch #clean #cleanandjerk #technique

We’ve been incorporating these Chinese-style high pulls into our programming this past month. The eventual goal is to have this movement help with the timing and tempo from 2nd to 3rd pull, but so far we all just feel kind of silly trying to develop the rhythm of coordinating the elbow drive with the knee release.

For those of you wanting to give this one a whirl, start light at around 80% of your 1RM and practice 3-5 sets of 2-4 reps. Don’t know your 1RM? No problem, go for something that feels like a 7-8/10 effort where 10 is a maximal load and go from there.