Clean workout

Nutrition
1

Clips

Dissapponted in myself - I was making basic errors on the heavier sets of powercleans, armpull, shoulders behind bar at start, slow elbow whip etc. I should know better!

Upper back kinking as well

If you have any problems playing em, then right click on each and save it before watching

http://www.members.optushome.com.au/coolcolj2/Movies/5Nov03/

workout

Well the gym is going to be closed Saturday and Sunday, plus a lot of stuff has been moved to the new location, so this workout turned out differently than I had planned. Wanted to do front squats, but no power racks were around, so I went overboard on the pulls. This should last me till Monday when the gym reopens in the new location just one building down. Will be deloading a tiny bit next week.

Olys gave my upper body a good workout too. Man I just know my posterior chain is gonna be one sore mofo! Interesting in that it’s the first workout in a long time that my quads didn’t feel saturated

Warmup+ CoreWork

Rest - 30secs alternating between each exercise. 1min between pairs.

Back Extensions x8, +10lbs x8
Incline situps x8, +10lbs x8 with Russian twists to each side at the top.

Plyos

rest 45secs to 1min
Low ankle jumps - 2x10
High ankle jumps - 3x5
Short Horizontal Hops 2x5
Short quick Single leg Horizontal hops 2x10 - 5 each leg

Olys

Warmups - Bar - doing some hang cleans, power cleans , front squats and split jerks.
Rest - 2 to 3mins

All with hookgrip
SquatClean+ SplitJerk - 89lbs x2, 111lbs x1, 131lbs 3x2
Powerclean + 3 Hang PowerCleans - 155lbs x 2 sets
Powerclean + 2 Hang PowerCleans - 175lbs
PowerCleans - 195lbs x2, 208lbs x1, 228lbs x MISS

Clean and Jerk form practise was pretty crappy overall,
powerclean timing was rusty and awful as I got heavier.
Don’t enjoy em as much as power snatches, they feel so slow and awkward. Just ran out of juice by the time I hit 228lbs, not a biggie, I did a lot before hand.

Pulls

rest - 2mins
all with Hookgrip

CleanPulls - 243lbs x3, 263lbs 3x3
SnatchDeadlifts onto toes+Shrug - 208lbs x 5

Not particular explosive, form was iffy, but felt good all round.

Bits and Pieces

Rest - alternating between each exercise, 1 min between each complex

12inch Stepups
BW x10, +4kg in dumbells x10 - each leg

Single Leg back extensions
BW x6, +4kg in dumbells x6 - each leg

Supported Hanging Leg raise extensions
2x10

Reverse Hypers
BW x12

2

CoolColJ, I’m very familiar with your work, both from here and DrSquat.com. I can’t help but notice in your workout routines posted, both past and present, that you advocate going up on to your toes in your final pull on the c/j and snatch. This is evident both in the description of both your primary and supplementary lifts. Why is this? Obviously you have done your research on weightlifting technique, and have even pointed me to some very resourceful sites. But as far as going up on the toes is concerned, this is one of the most critical technical mistakes to be made in weightlifting. You may have your own reasons for doing this, but it’s not sound. When you go on to your toes, the weight nearly always ends up in front of your center of power. If you do a full classic snatch you will see this immediately. In fact, this may be the reason you haven’t ever addressed this. If I have followed correctly, you are simply using the lifts as a means to an end, and not necessarily the end in themselves. Nonetheless, I think this adjustment will benefit you, and allow you to generate more force in the upper legs, as well as provide a more solid recovery portion of the lift. We always focus on “keeping the toes pointed up”. It helps redistribute the weight properly among the heel and ball of the foot. What do you think? I’m just trying to help, not be critical.

-Scott P.

3

I have tried staying flat footed, and I generate less power doing that. I’m a jumper at heart, and I need the full triple extension.

I can stay flat footed at light weights, but once the loads go up, I have to jump to get them flying.

4

The going up on the toes technique is used by many elite lifters, including Vanev (see: http://www.olympiclifting.citymax.com/page/page/768465.htm ), and even though the current school of thought is against full extention it is a debatable topic.

5

I don’t really know that much about your training but from what I’ve just seen I can give you a few suggestions.
Replace the snatch deads with snatch pulls. Often deads have little carry over to the olympic lifts and create technique flaws. Especially the way you’re doing them.
Wear straps when you do pulls; not doing so can contribute to arm pulling.
Show your missed lifts as well if you’re looking for technique help.
Continue going on your toes. Personally, I beleive it is correct for most people and you said you preferred it.
Don’t be so hard on yourself about your technique. If you are fairly new to the sport and mostly coach yourself, that was pretty good for a bad day!

6

snatchmaster, why would Olympic-style DLs not have carryover to the Olys? Why would using straps for pulls not be neurally confusing? I will never use straps when going overhead, so why not keep the grip the same?

7

The miss was just a highpull to my sternum, I just didn’t have time to get under it - or I chickened or, my body just sensed that there wasn’t enough bar velocity or something :slight_smile:

8

Just wanted to give a quick thanks to CoolColJ for posting all your clips, they have been very helpful. I have a library that I use for referencing. I wish more people would do the same, especially the ‘advanced’ guys who have been doing this for some time. Thanks again.

9

Dubs - Thanks, no probs, I find them helpful to me as well :slight_smile:

And I’m not an advanced trainee, more intermediate, just over 2 years under my belt now. Still learning and improving at every session

10

Olympic style deads can have good carryover to the Olys in the right circumstances. I just think in most cases pulls offer more benefit because they specifically strengthen pulling muscles and teach technique. The dead lift is a totally different lift when the bar passes the knees. A lifter that needs to work on general technique or on getting his/her hips into the 2nd pull will suffer from doing deadlifts.

Pulls (for reps especially) can be very tiring on the grip and when this happens the arms start to bend. This happens instinctively and the lifter does not always notice. Try something out next time you are in the gym: do a deadlift with a snatch grip and hold it for a bit with straight arms, then bend them. I think doing pulls with bent arms would be more neurally confusing than pulling with straps.

Dubs, check this out : http://benn.vectorx.org/

CoolColJ, how’d you get involved with olympic lifting and what do you intend to do with it? just curious.

11

Well I’m doing them because my main training goals are power/speed/explosiveness. Plus they are fun, the power lifts anyway.

I thought about maybe competing in the future if I can get much stronger, and have been getting tips from cyber coaching on the net :slight_smile:
But without a real coach, things are going so slow, it’s almost next to impossble to do the full lifts properly.
And to tell you the truth the full lifts do not feel enjoyable to do. They are damn hard work in strength and flexibilty and technique. Even squatcleaning just 208lbs (which is under my powerclean PR) weighs like a ton at the bottem! Plus they are plain scary! :slight_smile:
I don’t know if I have it in me to go further.

Olylifters must be one of hardest sports to do with little finacial gain. I don’t know how they do it, apart from being just bad assed for doing so :slight_smile: