CrossFit – All Black in Bonsall: Owen Franks: Oly Lifts w/ Mike Burgener
New Zealand All Blacks rugby player Owen Franks works with Coach Mike Burgener to improve his olympic weightlifting.
After introducing New Zealand All Blacks rugby player Owen Franks to the Burgener Warm-Up, Mike Burgener takes him through high-hang snatches at Mike’s Gym in Bonsall, Calif.
Starting at the top and working down to the floor, Coach B has Franks work the high-hang position. Focusing the athlete, Burgener gives him a goal for the session: keeping his chest up and his weight back on his heels.
Working from the high hang allows Burgener to fine-tune the mechanics of the second and third pulls, as well as the bottom position. Franks is strong and powerful, and his pulls look good—his weakness is in the bottom. With the chink in the armor identified, Burg knows where to go next: overhead squats and snatch balances.
Olympic Weightlifting – “Front Foot Position” with Coach Burgener
“Front Foot Position” with Coach Burgener
CrossFit – Reviewing the Snatch – Mike Burgener
Coach Mike Burgener of Mike’s Gym reviews the key points of the snatch during an Olympic Lifting Certification held March 7-8, 2009, at CrossFit Old Town in Alexandria, Va.
Coach B’s instructions: when lifting the bar from the floor, keep a constant back angle while getting the knees out of the way. The whole purpose of the first part of the lift is to get to the ideal jumping position at mid-thigh, and if you change the back angle too soon you remove the opportunity for a powerful jump and successful lift.
With correct mechanics off the floor, you’ll reach mid-thigh in the right position for a re-bending of the knees during an aggressive jump that uses an “eccentric pattern” as you explode and drive the bar upward.
Video by Again Faster.
13th Temple 
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