“The goal is to dip and drive that bar overhead in one complete movement with no press-out, no pressing or rebending of the arms,” Burgener says.
In Part 3, Coach Burgener emphasizes the importance of footwork and landing in a shallow lunge.
“When the CrossFit athlete goes into the jerk, the split, hell, they want to go into a deep walking lunge almost,” he says. But according to Burgener, the shorter lunge is more stable and recoverable.
Burgener hones Lipson’s technique through coaching points and focused practice to develop his speed because he’s already strong. Burgener turns his coach’s eye first on breathing consistency, then the dip. Timing is everything.
“When those feet hit, I want my hands to be locked out at the same time. If they’re not locked out, I’m not going to make that lift,” he says.
Video by Again Faster.
Additional reading: Teaching the Jerk by Mike Burgener with Tony Budding, published May 1, 2007.