Both the snatch and the clean and jerk bring speed, strength, power, coordination, flexibility and balance to your overall training while increasing explosive strength and explosive output. These lifts are an integral part of developing as an athlete, and the TFL Barbell Club is a great avenue to improve these very technical movements while improving overall strength.
A program for TFL CrossFit members who want to focus on improving their barbell movements such as the clean, jerk and snatch. This program will build strength however it is not focused on raw power lifting such as thebench press, back squat and deadlift.
NASA confirms that metconing will not make you a great weightlifter. http://daily.barbellshrugged.com/be-a-better-weightlifter/
But seriously, if you have always wanted to improve your lifting and never seem to get any better, stop hitting your head against the wall. It may be time to take a break from the regular programming and focus on something different.
Most importantly you get better and stronger!
The programming is for 5 days a week, however to see results, it is highly recommended to do a minimum of three days a week (mandatory days are Mondays, Thursdays and Saturdays). If you choose, you can do the regular programming on the other days, however we cannot guarantee that there may not be overlap between the different programming (barbell vs. regular) which may impede your recovery. We strongly recommend that participants take one day off a week (in the middle of the week) for recovery. Recovery is how we build muscle.
Members who have been doing it for the past 6 months have seen an average 20# increase in their snatch, 30# increase in their clean and jerk and 40-50# increase in their squats. Most importantly their technique and consistency has improved tremendously. They are more confident in hitting the big numbers and are ready to take on Rx barbell metcons.
It is free to members who have an unlimited package and costs $25 more a month to members who have less than unlimited
Programming is distributed daily via our private barbell club page. Members also have access to the shared Google drive with weekly programming. This facebook page includes videos for improving technique and tips for getting better.
The program is designed in two month segments. You can join for two months and then return to regular programming after that point.
Talk to a TFL coach and discuss your interest. We strongly recommend that athletes should be CrossFitting for at least 6 months before joining.