Right now I’m doing the following squatting program.
M BS to max single 3x3 paused at 70%
T FS to max single
W FS to max single 3x3 paused at 70%
T BS to max single
F FS to max single 3x3 paused at 70%
Also on Fridays, Snatch Grip deadlift to 5/3/2 rep max followed by one set of conventional deadlifts at 20-40lbs heavier.
I’m working on snatch mobility and getting comfortable with the catch daily.
Since I can actually clean I’m currently doing cleans to a max triple/double/single daily either from the floor or off high blocks (to improve speed under the bar) before squatting or deadlifting.
I haven’t done the classic lifts or variations in months and I was unable to squat for 2-3 weeks roughly due to life problems. Despite this I set a clean PR for any variation today and a big PR off of high blocks as well as a BS pr and FS pr for bodyweight…while 9 weeks into a cut…
I’m also working in Box Jumps 3x5, GHR 3x10, and Hanging Leg Raises 3x10 3x a week MWF.
I’ll be jerking as soon as I get sufficient shoulder mobility to actually split more than a couple feet.
Is this sustainable? I’m young and have a lot of energy. I feel great so far. Daily stretching and mobility work preworkouts seems to be helping a lot.
My technique is off/inconsistent enough that doing the classic lifts right now isn’t very intensive. If I could actually clean 80% of my FS and snatch 65% I wouldn’t be going as intense.
[quote]oly-ali wrote:
You could’ve power cleaned that 260 off blocks, plenty of height[/quote]
I’m horrifically slow under the bar. I’ve been trying to work with lighter weight and just barely get it up while pulling/diving under, but it takes time.
[quote]oly-ali wrote:
You could’ve power cleaned that 260 off blocks, plenty of height[/quote]
I’m horrifically slow under the bar. I’ve been trying to work with lighter weight and just barely get it up while pulling/diving under, but it takes time.[/quote]
I wouldn’t go that route. It’ll mess with your extension when you get to heavier weights. I’m learning that now myself.
[quote]oly-ali wrote:
You could’ve power cleaned that 260 off blocks, plenty of height[/quote]
I’m horrifically slow under the bar. I’ve been trying to work with lighter weight and just barely get it up while pulling/diving under, but it takes time.[/quote]
I wouldn’t go that route. It’ll mess with your extension when you get to heavier weights. I’m learning that now myself.[/quote]
So doing something like ramped triples alternating from the floor or blocks would be a better idea?
[quote]olylifter106 wrote:
I would have you just catch high and ride it down. Keep going heavier and you’ll eventually have to catch lower.[/quote]
That’s what I’ve been doing. I guess I’ll be alternating floor/hang/blocks(just above) knee and doing ramped up triples.
Pretty pissed off that I’m good for a fairly easy 150 beltless front squat and I my best clean is about 118~[/quote]
Your 360lb FS your back rounds a lot about 1/4 of the way up. Your back isn’t strong enough. I’d focus on keeping your back tight, chest up, it should’t be rounding so much.
How is your best Cn 118? You just about that from the blocks. But yes the lifts are a LEARNT SKILL that takes MANY MANY 100’s of hours to do properly.
You should be able to at least CJ120-125, maybe a 130 with a 150 FS (with tighter back form and less rounding).
How I do start learning to jerk without a coach? Just practice? My split isn’t long enough and power jerk just feels weird.
Edit: Doing research and I think identified one of the problems with getting under the bar as not finishing the pull. I really need to be more aggressive. Going to work on blocks from just above the knee.
[quote]amayakyrol wrote:
How I do start learning to jerk without a coach? Just practice? My split isn’t long enough and power jerk just feels weird.
Edit: Doing research and I think identified one of the problems with getting under the bar as not finishing the pull. I really need to be more aggressive. Going to work on blocks from just above the knee.[/quote]
Look up drawing a chalk outline for your feet. Should be some stuff on youtube. Your dip and drive should occur entirely on your heels. Your upper body goes straight up and down. It is not a quarter squat. I repeat, it is NOT a quarter squat. can’t really stress that enough. Keep you arms “loose” but your back tight. This will help keep you from engaging your arms too early and thus losing power from your legs.
[quote]amayakyrol wrote:
I can’t drop under the bar fast enough. I’ve done clean pulls with 125-130 and recorded them and I’m pulling it high enough but not getting under.
152 kg~ (335#) Front Squat, pretty straight back
I think I need to start hitting my lumbar directly in order to strengthen the first pull.[/quote]
It’s not a drop, it’s an aggressive pull under the bar. Get in to this mindset and you will start to pull under the bar faster.
Do you have any videos of the 125-130 pulls? Got any videos of heavy Cn?
I would stop doing power cleans or anything like that. This is one of the reasons I don’t teach the power versions until the lifter can get under the bar properly. They just don’t learn to do it properly.
Sn from the hang or blocks will help you out. Get us to pulling the weight (start light) just to your belly button and get use to pulling yourself under it.
It will take many many hrs before you will get it and then more to get really fast. It is a learnt skill so do not under estimate how long it takes to get right.
Squat looks better but you should be staying tighter still.
Yes you should be making your trunk (abs and back) STRONG. You should be doing an ab or back exercise at the end of every session. You lose a lot having a weaker trunk in the lifts and squats.
Again being able to CJ 75-80% of your BS is with a proficient lifter or a weak squatter. If you squat less than 100-150kg you may even CJ a higher % than 80%.
[quote]Koing wrote:
It’s not a drop, it’s an aggressive pull under the bar. Get in to this mindset and you will start to pull under the bar faster.[/quote]
This.
[quote]Koing wrote:
It’s not a drop, it’s an aggressive pull under the bar. Get in to this mindset and you will start to pull under the bar faster.[/quote]
This.[/quote]
[quote]amayakyrol wrote:
I’ve got about a 6-6’2" wingspan. Pretty sure this means I’m going to need to be going collar to collar or close to it on snatch right?[/quote]
Find a width that is comfortable on your wrists and where you can make contact a bit above your hips or thereabouts. I do stress the importance of not going too wide to start as it isn’t any good if your wrists can’t take it.
