Competed this weekend. Totalled 214. Not my best, but have been working with some technique adjustments. Here’s some successful lifts
Technique is getting crisper. New PRs to come
Front squat PRs from yesterday. This was at the end of a workout, dead tired, barely ate anything. Missed almost all my snatches. But still got some nice front squat PRs. 285, 295, 300
really didn’t feel like lifting heavy today. Hands/fingers hurt, overall tired and even sleepy. Did a lot of technique on cleans with 50-70kgs(more like power cleans). Trying to get the starting position right and I ended up with a pretty decent one. Should have done something similar monday instead of skipping it all together but didn’t think about it… idiot.
Aside from the obvious(back not being kept tight and elbows dropping), try dropping slower. Dropping so fast into the hole is only making you get stuck down there.
Good job on the PR!
[quote]lordstorm88 wrote:
really didn’t feel like lifting heavy today. Hands/fingers hurt, overall tired and even sleepy. Did a lot of technique on cleans with 50-70kgs(more like power cleans). Trying to get the starting position right and I ended up with a pretty decent one. Should have done something similar monday instead of skipping it all together but didn’t think about it… idiot.
Aside from the obvious(back not being kept tight and elbows dropping), try dropping slower. Dropping so fast into the hole is only making you get stuck down there.
Good job on the PR![/quote]
Thanks for the advice. My back was tired from so many failed snatches, a bunch of cleans from below the knee, and overhead press. I will try controlling the drop more, I definitely notice at least in the back squat that when I drop too quickly, my hips bounce first and I have to get them back under.
I’ve just personally found easier to bounce out of the hole(and also just the whole rep feels less tiring and easier) if its a lot more controlled and balanced on the way down. Doesn’t have to be SLOW, but slower than that. Then again there’s the PR pat mendez did who seems to run down there… who knows what’s best.
Here are some training clips from tuesday, wednesday and in the middle I got some 50kgs power cleans from today. The last one is pretty fast, like 1 second from floor to shoulders 
[quote]cloystreng wrote:
Front squat PRs from yesterday. This was at the end of a workout, dead tired, barely ate anything. Missed almost all my snatches. But still got some nice front squat PRs. 285, 295, 300[/quote]
Good speed on those squats. Just keep a bigger breath of air and tighter core so your hips dont shoot back on the way up.
[quote]PB Andy wrote:
2/17/11
So I lifted today w/o my arm falling off. It still felt a bit loose in the socket but it didn’t dislocate so that’s a good sign, lol.
[/quote]
That’s good to hear. Yikes!
friday 18/2/11
snatch
3,3,3x70 missed one rep retook it and made it
3,2,3x75 missed 2 reps retook them and made them
all of them missed in front, didn’t pull high enough
c&j… wtf shit. I couldn’t even clean 90 twice. Did some jerk technique work at least
back squat
4,4,4x110
3,4,3x120
push press
3,3,3x75
clean pulls to knee
4x110
4,5x120
4x120 on top of 25kg plate
4x120 on top of 25kg plate without straps (MMMMMMMMMMMM PAIN!!!)
bench press
4,4,4,3,3x80
pull-over
6,6,6,6x30
my knees hurt. I think I’m fatigued but what the hell, keep at it I shall!
[quote]Invictica wrote:
Competed this weekend. Totalled 214. Not my best, but have been working with some technique adjustments. Here’s some successful lifts
Technique is getting crisper. New PRs to come[/quote]
I just can’t get over those singlets you guys have to wear haha. Every time I see somebody from your club competing, I’m either shaking my head or laughing.
How’s that 105 lifter you guys have doing?
[quote]debraD wrote:
Ok I will then! 
Here’s some snatches from yesterday. 70 lbs I think:
[/quote]
Sweet! I found your vids!
Looking good Deb! Get your Oly shoes already 
[quote]Mascherano wrote:
[quote]debraD wrote:
Ok I will then!
Here’s some snatches from yesterday. 70 lbs I think:
[/quote]
Sweet! I found your vids!
Looking good Deb! Get your Oly shoes already :P[/quote]
Mascherz =D
[quote]Mascherano wrote:
[quote]debraD wrote:
Ok I will then!
Here’s some snatches from yesterday. 70 lbs I think:
[/quote]
Sweet! I found your vids!
Looking good Deb! Get your Oly shoes already :P[/quote]
I’m working on it!
Yesterday’s snatch practicing. Not sure I’m getting faster though.
good stuff Deb, you are looking more comfortable with it. Always remember, on the snatch, clean, and jerk… think from the hips
think from the hips
think from the hips
but don’t think too much
before your arms even bend to receive the bar, your hips should be fully extended!
an d yes i have a man crush on klokov and about 10 other lifters. they’re turning me into teh ghey.
[quote]PB Andy wrote:
[quote]Mascherano wrote:
[quote]debraD wrote:
Ok I will then!
Here’s some snatches from yesterday. 70 lbs I think:
[/quote]
Sweet! I found your vids!
Looking good Deb! Get your Oly shoes already :P[/quote]
Mascherz =D[/quote]
Hi Andy
[quote]PB Andy wrote:
… think from the hips
…[/quote]
To continue the ‘hips’ theme Glenn Pendlay cross posted an article of Don McCauley’s regarding a great drill to learn the hips (both Glenn and Don post here, though I saw Glenn in the live feed of the Jr. Nationals in Houston today, so he probably won’t post this weekend!):
[i]The Rock and Roll Drill
2/15/2011 by Don McCauley
The following is taught in more detail in the book â??Power Tripâ?? by Coach McCauley, and demonstrated on the CD that accompanies the book. This is a good drill that I use myself. If you are having trouble â??findingâ?? the correct position and movement for the second pull, try this drill. If you are interested in Donâ??s book, you can find it hereâ?¦
http://www.pendlay.com/The-Power-Trip-by-Don-McCauley-Book-and-DVD_p_649.html
as well as on Donâ??s personal website. â?? Glenn Pendlay.
THE ROCK & ROLL
By Coach Don McCauley
This is, I believe, the most important step in the progression teaching proper techniques for the Olympic lifts in my book. I named it â??Rock and Rollâ?? because that seemed to be the closest description of it that would make sense to most people. And, I figured kids would remember the name. Seriously, this drill alone has sometimes taught lifters how the lifts should feel. It is a technical drill that teaches, through the use of exaggerated positions, the movements, proper balance and rhythm that a lifter should maintain when performing the crucial transition from the 1st pull to the 2nd, beginning with the proper forward torso tilt just before the â??scoopâ??, the scoop itself, the explosive drive of the 2nd pull and, finally, into the receiving position. It also teaches the lifter to properly deliver and withdraw (retreat) the hips, that the hip extension is preeminent in delivering force to the bar and that the following hip flexion must happen quickly.
Although the lift can and should be practiced with both the clean and the snatch, I prefer to teach it using the snatch grip first. The drill begins with the lifter standing, straight-armed, with the bar held with the snatch grip and pressed against his/her pubic bone, knees slightly bent. This position across the pubic bone should determine the snatch grip and is the ideal launch point for the bar when you initiate the acceleration of the 2nd pull in the snatch. The lifter then drives his hips back, holding the bar against the pubic bone, tilting over and actually lifting the forefeet off the ground (this should not happen in an actual lift) momentarily. This movement exaggerates the torso lean over the bar that occurs just before the scoop and the positioning over the rear of the feet that should dominate the 1st pull. The lifter then moves his hips forward regains position on flat feet while lifting his torso into the power position for this high hang snatch. Shoulders will be slightly in front of the bar, at this point. As soon as the front of the feet touch the floor, the lifter, with his balance still over the rear half of the feet, extends the knees, explosively extends his hips, bringing the torso to the vertical, or slightly past, position. He completes the high hang (power) snatch by driving the bar towards the correct overhead position, retreating the hips, pulling under and getting the feet (heels) back to the floor in a slightly wider stance, as quickly as possible.
Throughout, the drill emphasizes the importance of staying further back in the feet for a longer time, initiating the 2nd pull from the rear of the feet and getting the heels back down without delay, after hip extension has occurred. The movement onto the front of the feet should not be emphasized as part of driving the bar but as an assist to the transition to the receiving position. Coaches should be careful that lifters arenâ??t shifting the catch position forward with each successive repetition. This drill is to be done quickly and in sets of 5 to 10, sometimes with a tech. check pause at the power position.[/i]
As well, Glenn posted a nice ‘hips’ drill at his team’s website - look for ‘Second Pull in the Snatch Tip’ on the California Strength Academy’s website (in case links aren’t allowed).
[quote]PB Andy wrote:
good stuff Deb, you are looking more comfortable with it. Always remember, on the snatch, clean, and jerk… think from the hips
think from the hips
think from the hips
but don’t think too much
before your arms even bend to receive the bar, your hips should be fully extended!
an d yes i have a man crush on klokov and about 10 other lifters. they’re turning me into teh ghey.[/quote]
=D Thinking too much is a problem! Goddamn these are a challenge. Back to practice some more.
NewWorldMan, thanks for posting that. I watched the drill a couple of weeks ago but now I think it’s time go back and review!
[quote]debraD wrote:
[quote]PB Andy wrote:
good stuff Deb, you are looking more comfortable with it. Always remember, on the snatch, clean, and jerk… think from the hips
think from the hips
think from the hips
but don’t think too much
before your arms even bend to receive the bar, your hips should be fully extended!
an d yes i have a man crush on klokov and about 10 other lifters. they’re turning me into teh ghey.[/quote]
=D Thinking too much is a problem! Goddamn these are a challenge. Back to practice some more.
NewWorldMan, thanks for posting that. I watched the drill a couple of weeks ago but now I think it’s time go back and review![/quote]
Check out Don’s video - I believe he just posted it.
[quote]NewWorldMan wrote:
[quote]debraD wrote:
[quote]PB Andy wrote:
good stuff Deb, you are looking more comfortable with it. Always remember, on the snatch, clean, and jerk… think from the hips
think from the hips
think from the hips
but don’t think too much
before your arms even bend to receive the bar, your hips should be fully extended!
an d yes i have a man crush on klokov and about 10 other lifters. they’re turning me into teh ghey.[/quote]
=D Thinking too much is a problem! Goddamn these are a challenge. Back to practice some more.
NewWorldMan, thanks for posting that. I watched the drill a couple of weeks ago but now I think it’s time go back and review![/quote]
Check out Don’s video - I believe he just posted it.[/quote]
That was VERY helpful. Thank you again.
Tonight:
I did a bunch of practice snatches and the drills from the video with just the bar.
back squats:
135 x 6
155 x 6
160 x 6 x 4
debraD, if you look at the video I posted above, I suggest trying to do the very first thing I do in the snatch(probably with just the bar). Slightly bend your knees, Keep arms relaxed, back tight, weight on heels. Then KEEP weight on heels, back tight, arms relaxed, and push through the heels and move the hips forward and up(basically its just standing straight up (but weight on heeeeeeeeeeels) and squeezing your butt at the top(careful here cause its easy to relax the back when squeezing the butt. lol… Try doing that first without weight and you’ll see that you’ll have to bend back quite a bit id you don’t let the back loosen up). Then get down as fast as you can. You might get a feeling of ‘its impossible/hard to get under the bar’ cause it doesn’t have much momentum this way but its very much possible.
[quote]lordstorm88 wrote:
debraD, if you look at the video I posted above, I suggest trying to do the very first thing I do in the snatch(probably with just the bar). Slightly bend your knees, Keep arms relaxed, back tight, weight on heels. Then KEEP weight on heels, back tight, arms relaxed, and push through the heels and move the hips forward and up(basically its just standing straight up (but weight on heeeeeeeeeeels) and squeezing your butt at the top(careful here cause its easy to relax the back when squeezing the butt. lol… Try doing that first without weight and you’ll see that you’ll have to bend back quite a bit id you don’t let the back loosen up). Then get down as fast as you can. You might get a feeling of ‘its impossible/hard to get under the bar’ cause it doesn’t have much momentum this way but its very much possible.[/quote]
Thanks for the breakdown. That really helps me get it into my head I think hearing it put like that. I’m going to try some more this afternoon.