3/12/11 Central and SW Open
Weighed in at 91.6kgs 0.01kgs lighter than this time last week. Think I’m going to loose some fat and gain some muscle in the new year, start doing slightly higher rep FS 3-5’s after my single.
Was lifting at 3pm today, much better than 7pm.
Snatch
40x4
40x2
40x2
40x1
60x2
60x1
80x2
80x1
80x1
90x1
100x1
Moved my opener up to 105, gave me another 5 lifts to go so
100x1.
Platform
105x0 behind, first ever 5kg jump from warmup to platform
105x1
110x0 cut my pull short
Clean and jerk
60x1
60x1
80x1
100x1
110x1
117x1
Platform
125x0 pressout, harsh decision IMO
125x0 would have been a pressout so I dumped it
125x1 not sure this was better than the first but was given it 2-1
230total, 5kgs less than last week. My non-taper taper worked really well for snatching, not so well for clean and jerking.
The vid:
[quote]alexus wrote:
holy crap!!
i don’t quite understand the way he lifts… why on earth does he do that for??
i thought the point of frogging was to get the knees out the way to get the hips in close to the bar… but he doesn’t externally rotate his femur as much as i’d think he would. and because his hands are in the way he can’t pull his hips in closer to the bar - which was kinda what i figured the whole point of frog legging was…
how does a wider grip help her get more height on the bar?? is it because you can use hip drive more effectively with a snatch grip, or something?[/quote]
He does get his hips into the bar since his hands are outside of hips.
but his forearms are in the way of his getting them in even closer. some people kind of run the bar up the inside of their legs - keeping it that close. it moves back off the floor nicely and they get to keep a very upright back.
[quote]alexus wrote:
but his forearms are in the way of his getting them in even closer. some people kind of run the bar up the inside of their legs - keeping it that close. it moves back off the floor nicely and they get to keep a very upright back.[/quote]
I dont see how his forearms are in the the way since the arms are outside of the hips and hes able to get the bar to thigh and drag it up the hip:
yes. i see.
hmm.
i experimented with a wider grip for cleans and they felt stronger.
but i didn’t believe it. didn’t think it was possible lolz.
it does make sense to me now that you get a stronger pull by using hip drive more effectively with a wider grip, though. pretty sure i’ve had trouble finishing the pull on cleans before because it bashes too hard on my thighs. and yeah, the first pull isn’t the limiting factor, as you say.
so then… why isn’t everybody adopting a wider grip? and why wasn’t this discovered well before now?
um… would it be crazy for me to try and lift like that dude with my knees going out past my arms? i’ve been tempted to do that, actually, but (wrongly) thought it would prevent my keeping my hips in close.
[quote]alexus wrote:
so then… why isn’t everybody adopting a wider grip? and why wasn’t this discovered well before now?[/quote]
Frog style has been around since the 60s and you have to balance grip with what you can catch. Dabaya is super flexible, enough to do a snatch grip jerk but thats not his best position to catch weight so he has to adjust and live with the trade off of lower bar height vs being able to catch it.
Thats something to talk over with your coach.
05/12/2011
FS
bar x 5
60 x 2
90
110
130
150
165
170
165 x2
squats felt heavy, didn’t train Fri or Sat. Laste trained on Wed 
Sn
bar work
50 x2
70
90
100x
100
105x
105
110x
110x
110
115xxx
115xx
115x
115x
115
Felt good but I think after watching The Worlds, I’ve been trying to stay over the bar much more and keep the bar closer, and it’s probably closer but I’m not pulling it back at the very top = it’s always a tad in front
CJ
bar work
60 x2
100
120
130
140x didn’t really punch the bar up properly
140x in front on the jerk
140 better, should have done this first time
145x close jerk
[quote]alexus wrote:
yes. i see.
hmm.
i experimented with a wider grip for cleans and they felt stronger.
but i didn’t believe it. didn’t think it was possible lolz.
it does make sense to me now that you get a stronger pull by using hip drive more effectively with a wider grip, though. pretty sure i’ve had trouble finishing the pull on cleans before because it bashes too hard on my thighs. and yeah, the first pull isn’t the limiting factor, as you say.
so then… why isn’t everybody adopting a wider grip? and why wasn’t this discovered well before now?
um… would it be crazy for me to try and lift like that dude with my knees going out past my arms? i’ve been tempted to do that, actually, but (wrongly) thought it would prevent my keeping my hips in close.
[/quote]
Wider grip = higher contact point on the thighs.
Like Mr FHMArtGuy has said it’s all a trade off between strength in that position, contact point and flexibility in being able to rack th bar properly! Ideally I’d Sn collar to collar but the reality is my wrists would snap on anything getting moderately heavy so I can’t do that.
I’ve moved my grip out wider on the Cleans and it works fine for me. Higher contact point. I don’t even have to bump the bar now. Before I use to have a closer grip and rerack after the Clean. Now I rarely do as I take a wider grip to start with. I like the higher contact and I feel much stronger in it.
Koing
[quote]lesfayes wrote:
Went heavy on FS today. Kinda.
This is 130 kg.
That is a crazy slow eccentric man! Why don’t you go down a tad quicker? But I guess your use to it and it’ll take a while to change up. Good FS.
Koing
12/5/2011
Snatch
bar stuff
50kgx3x2 sets
70x3
84x3x2 sets
90x0?
90x3
Front Squat (lbs)
135x5
225x3
275x3x2 sets
295x3
Clean Pulls
120kgx3
140x3x2 sets
Press (lbs)
135x3
145x3x2 sets
Stretch, foam roll, ab work.
[quote]lesfayes wrote:
Went heavy on FS today. Kinda.
This is 130 kg.
where are you from? Sounds swiss german
schaff schaffff… 
I’m from Austria. The guy shouting at me is originally from Chechnya and speaks with an accent. He’s actually shouting “Steh auf!”, which is German for “get up!”.
‘‘supa’’ what the hell does that mean??
It’s not supa, it’s super. Like super in Superman.
[quote]lesfayes wrote:
I’m from Austria. The guy shouting at me is originally from Chechnya and speaks with an accent. He’s actually shouting “Steh auf!”, which is German for “get up!”.[/quote]
that’s why, sounded familiar
5/12/2011
Sn
bar work
50 x2
70
90 omg not missed? wtf?!
100 i didn’t miss it?! wtf?
105x
105 better
110x
110 better
115x
115 nice
117.5 nice!
120x not too bad
120 nice! Feeling my mojo is back for the Sn. 2nd pull feels like it use to, feeling powerful, fast and explosive.
No belt Sn seems to be much better for me!
CJ
bar work
50 x2
100
120
130
140 nice
143x should have done better
143x better clean but still a jerk that should have been better!
143 dip and drived off my heels, should focus more and should have done this the first time
120/143
The 120 should be there on most days imo and at least once a week…the CJ should be 143 minimum most days. I’m going to work on this.
NEVER BE SATISFIED.
Koing
[quote]lesfayes wrote:
I’m from Austria. The guy shouting at me is originally from Chechnya and speaks with an accent. He’s actually shouting “Steh auf!”, which is German for “get up!”.[/quote]
wow I thought you were in China for some reason?
Hey what do you think about me coming over to train for a week or so? I have the 22nd-2nd January off and I’m up for some training abroad!
If you want to come over to train in England let me know. I have my own place and a spare room.
Koing
12/6/2011
Clean and Jerk
bar stuff
50kgx3
60x3
90x3
105x3x2 sets
110x3
Back Squat (lbs)
135x5
225x5
295x4
320x4
Box Snatch Pulls
100x3
105x3
Snatch Grip Press
60kgx3x2 sets
Pullups 50 reps
Crossfit-like circuit to end the workout
stretch, foam roll.
[quote]Koing wrote:
Hey what do you think about me coming over to train for a week or so? I have the 22nd-2nd January off and I’m up for some training abroad!
If you want to come over to train in England let me know. I have my own place and a spare room.
Koing[/quote]
Come to California then. Its already rocking and will be moreso at the end of the month. You can redeem your power snatches too 