12/9/2011
Power Clean
bar stuff
50kg
60
90x5
100x5
Back Squat (lbs)
295x5
315x5
Pull ups
2x12
DB rows
2x10
Plank for 2 minutes followed by crunches.
Stretch a lot, foam roll.
[quote]TheJonty wrote:
[quote]debraD wrote:
I keep ‘short stepping’ on my jerks. I’m trying to think about getting down lower and fast and reach further with my front foot but I’m still doing it. Is there a better way to think about it or a cue that might help? I get the feeling thinking about being fast is tensing me up and slowing me down.
I have some videos of what I’m doing if that doesn’t make sense.
I missed a clean tonight by falling backwards lol. That has never happened before. I was too tired I think and I lost my back arch and just tipped over 
GqArtGuy, a training vacation at your gym would be awesome.[/quote]
I find that when I think about being fast, I inevitably wind up fucking something up. For me, if I hit the positions and if the bar’s in the right spot, being “faster” tends to come naturally without thinking about it. It’s also something that kind of happened naturally as my jerks got heavier, and they became less of powering the weight up and more of pushing myself under the bar. Though I realize that’s probably not very helpful, haha, sorry.
[/quote]
The pushing myself under the bar seems to be the hard part! I’m trying to reach with my front foot but that’s not working.
[quote]
Anytime I’ve missed a clean by falling backwards, I think it was because I didn’t keep the bar close enough, looped it, and it knocked me back so much I couldn’t save it, somewhat akin to dropping a snatch behind your head.[/quote]
The clean was so bad in many ways I’m surprised I got under it
I’m going to post a vid of some jerks that are weak. I didn’t want to post them because the cleans are terrible (hips, jumping back, not finishing, just ugly!)
[quote]Koing wrote:
Jerk, stand tall, weight back on your heels dip and drive on them. This is the main thing. Focus on getting the bar up high, feet position is secondary. If the bar doesn’t go high enough no matter how fast your split sit he bar will fall down. The bar has to be over head properly, hips under the bar.
The times I get it right the Jerk is so easy. The times I don’t the Jerk is impossible.[/quote]
I did that and it helped me get under a lot better but still not enough because of my stupid foot falling short. I think I’m getting a lot of height and it feels like my dip and drive has gotten a lot stronger since I am getting a better feel for leaning back and driving off my heels.
Here are 3 bad jerk attempts at 65kg. I know my cleans sucked… I did all three attempts without much rest because it was getting late and my cleans started to fall apart. That was a PR weight for both clean & jerk so I guess it was ok that I got 3 of them in a row over my head even if they were ugly…
Screenshot of where it goes wrong.
honestly it’s pretty simple… stick your foot out farther. not only that, but think about jumping through the heels. Your foot just needs to come off the ground higher, and once it does that, it will naturally go a bit more forward. Really STOMP that left foot forward in the ground.
[quote]PB Andy wrote:
honestly it’s pretty simple… stick your foot out farther. not only that, but think about jumping through the heels. Your foot just needs to come off the ground higher, and once it does that, it will naturally go a bit more forward. Really STOMP that left foot forward in the ground.[/quote]
If only it were that easy!! =D I have a piece of tape on the platform I’m aiming for but I keep missing.
Foot off the ground higher-gotcha. I’ll try thinking about that. Thanks!
Hey guys hope you don’t mind if I join the log.
I’m a 16 year old crossfitter slowly being brought over to the weightlifting side, at the moment I’m training once a week at a Oly club and 3x a week at my local crossfit gym.
Here’s what we did at yesterdays session:
Power sn(hang): bar
30kg x5
35kg x4
40kg x3
45kg x3
50kg x2
Power clean/jerk: bar
30kg x4
40kg x3
50kg x3
60kg x2
Rack jerks: worked up to 75kg for a single then split jerk practice.
(power)
Hi Bradonater! Welcome.
[quote]debraD wrote:
[quote]PB Andy wrote:
honestly it’s pretty simple… stick your foot out farther. not only that, but think about jumping through the heels. Your foot just needs to come off the ground higher, and once it does that, it will naturally go a bit more forward. Really STOMP that left foot forward in the ground.[/quote]
If only it were that easy!! =D I have a piece of tape on the platform I’m aiming for but I keep missing.
Foot off the ground higher-gotcha. I’ll try thinking about that. Thanks!
[/quote]
think about getting into the top portion of the lunge (before you lunge down). your shin should be vertical, and your thigh should be in a quarter-squat basically. to practice it you can even go so far down in the split jerk to where your thigh is near-parallel to the ground.
like this guy at 3:30
Training quite a lot at the moment so I cant be bothered to write it up. Power snatch PB today
100kg Power Snatch @ 92kgs - YouTube
12/12/2011
Snatch
bar stuff
50kg
60
70
84x3x3 sets
86x3
Front Squat (lbs)
280x5x3 sets
Clean Pull
120kgx4x5 sets
Press (lbs)
135x5x2 sets
Nice PR Ed!
My jerks were a bit better tonight but I look really slow. I think my 67kg was passable though. I tried 69kg, made the clean jumping back like 6 feet but wasn’t aggressive enough on the jerk. I don’t think I put the weight on my heels either because I was excited to have made the clean 
67kg felt light!
I have a funny thing going on with my foot in my snatches and haven’t been able to hit 53kg consistently for ages and haven’t hit 55kg in weeks. 
Edit: Andy, thanks for that video. I watched that between attempts and I think it helped.
Looking good Debra! Except for the last jerk where you actually didn’t really do anything…
12/12/2011
Sn
bar work
50 x2
70
90
100
105
110
omg wtf? Didn’t miss!
CJ
bar work
50 x2 jerks
95
110
130
FS
PC 106, FS
130
150
160
170, was thinking 165 but f0ck it, uncle would have put up 170, dispatched it
Koing
[quote]Koing wrote:
12/12/2011
Sn
bar work
50 x2
70
90
100
105
110
omg wtf? Didn’t miss!
CJ
bar work
50 x2 jerks
95
110
130
FS
PC 106, FS
130
150
160
170, was thinking 165 but f0ck it, uncle would have put up 170, dispatched it
Koing[/quote]
Nice FS! Just curious, why don’t you do a bit more volume in the FS? I personally feel that if I only go max and don’t do sets of 2-3, I’m not going to get stronger.
[quote]lesfayes wrote:
[quote]Koing wrote:
12/12/2011
Sn
bar work
50 x2
70
90
100
105
110
omg wtf? Didn’t miss!
CJ
bar work
50 x2 jerks
95
110
130
FS
PC 106, FS
130
150
160
170, was thinking 165 but f0ck it, uncle would have put up 170, dispatched it
Koing[/quote]
Nice FS! Just curious, why don’t you do a bit more volume in the FS? I personally feel that if I only go max and don’t do sets of 2-3, I’m not going to get stronger.[/quote]
170 is just under 95%, 1RM 180, but 3 weeks ago I tripled 170…
I’ve got a comp this weekend so no point doing doubles. I’ll do a heavy double on Wednesday though. You will NEVER see me do 110/130 normally lol unless I was smashed but I’d have a few more goes at it
Post comp back to 2 doubles after the first round of FS and doubles and triples at the end.
Koing
[quote]lesfayes wrote:
Looking good Debra! Except for the last jerk where you actually didn’t really do anything…[/quote]
Thanks! The last jerk at least I went for it. I cleaned that weight before but chickened out so it’s an improvement My jerk issues are 90% confidence I think.
[quote]PB Andy wrote:
[quote]debraD wrote:
[quote]PB Andy wrote:
honestly it’s pretty simple… stick your foot out farther. not only that, but think about jumping through the heels. Your foot just needs to come off the ground higher, and once it does that, it will naturally go a bit more forward. Really STOMP that left foot forward in the ground.[/quote]
If only it were that easy!! =D I have a piece of tape on the platform I’m aiming for but I keep missing.
Foot off the ground higher-gotcha. I’ll try thinking about that. Thanks!
[/quote]
think about getting into the top portion of the lunge (before you lunge down). your shin should be vertical, and your thigh should be in a quarter-squat basically. to practice it you can even go so far down in the split jerk to where your thigh is near-parallel to the ground.
like this guy at 3:30
that video is crazy!
160 PS! Ends on what looks like 177.5kg? 175 and 177.5 was SHARP.
Koing
[quote]debraD wrote:
Nice PR Ed!
My jerks were a bit better tonight but I look really slow. I think my 67kg was passable though. I tried 69kg, made the clean jumping back like 6 feet but wasn’t aggressive enough on the jerk. I don’t think I put the weight on my heels either because I was excited to have made the clean
67kg felt light!
I have a funny thing going on with my foot in my snatches and haven’t been able to hit 53kg consistently for ages and haven’t hit 55kg in weeks.
Edit: Andy, thanks for that video. I watched that between attempts and I think it helped.[/quote]
Jumping back on the Clean isn’t too bad as long as you are consistent. Have you seen my bro do his Sn?! He is better on his Cleans though.
Just stay more over the bar and finish with your hips MEETING THE BAR, this will help you jump back less, but at the end of the day it isn’t too bad.
The Jerk,
your not driving off your heels enough, not using your legs enough to drive the bar up there.
-back leg is going back too far
The main issue is not driving with your legs enough to get the bar. Your front foot is a bit short but that and the rear foot isn’t so important. The most important thing about the Jerk is driving the bar up and in to the correct position. If you do that you can get the Jerk and nothing else matters. It’ll come to you.
Stand more upright and lean a tad back, this doesn’t mean to bend your back but to lean your whole upright body back a tad so you can feel the weight on your heels. When you dip drive up as hard as you can. Do not bottom out the dip, it’s a REBOUND.
down AND UP STRAIGHT away, not
down, pause a tad then up
It’ll come to you. It’s taken me about 12yrs to get my head around it so it takes some longer then others 
lol. I should be Jerking a lot more if I used my legs properly.
Koing
[quote]Koing wrote:
Jumping back on the Clean isn’t too bad as long as you are consistent. Have you seen my bro do his Sn?! He is better on his Cleans though.[/quote]
Uncle drew a line with some chalk on the platform and told him not to go further than that 