You might be cutting your extension a little short on the second pull, which could lead to you feeling that lack of “oomph”. I know for me, especially in my snatch, I was rushing the first pull and it meant I was unintentionally rushing the second pull too, which lead me to not extending fully. Feeling stronger in the hang position, for you, could further cement this theory, because from the hang there’s no first pull to worry about; all you’re concerned with is getting power from a disadvantaged position, meaning you have to extend hard.
Not sure how active he is, but @highpull is another dude who could offer good advice.
Clean looks good, not too bad compared to the weight you put on your back squat. Nitpicking:
• indeed lacking a little bit of hip extension
• you’re shrugging a bit too early
• not pulling the slack first
• shoulders could be a litlle bit more forward, the bar goes slightly away from you resulting in it going a bit too much towards you
• you’re not confident enough with the catch: practice lower catching position with lower weights first, as a result you slightly “starfish”
I am dealing with the same ussues right now after 5 months without olifting ahah. Nothing that can’t be fixed without much trouble
The fact that you’re better from the hang is normal, the first pull is the hardest. You should do slow first pull into explosive second pull for a few weeks
You want to be strong and explosive because it’s heavy and as a result your first pull is hurt and lose a little bit of positioning
But don’t worry you’rr plenty fast, keep up the good work!!
I use to only do full cleans and never had a starfish problem with those. I think maybe because I’m thinking about catching upright, I’m compensating by spreading my legs. Will correct.
It does. You have a slight hitch transitioning from the first pull to the second. You should be better from the floor than the hang. Think about it, it should be easier to add speed to a bar already moving than one that is not. You need to add to the upward momentum you have coming from the floor. Think of squeezing the bar off the floor and building speed so the bar is moving fastest at the very top. Pulling fast off the floor is fine provided you do not break positions and provided the bar is gaining speed as it elevates. The Bulgarians from the 70s and 80s were known for exploding, or yanking the bar, from the floor. Your positions are fine.
I don’t usually do speed work the day after an intense lift but I’m off the next 3 days (food + booze + rest). I wasn’t necessarily ready for 3-point starts but wanted to get an idea of where I’m at. Electronic timed 4.48, 4.46, 4.47, 4.46 30 metres. About 0.1 seconds off my best of 2020. I wish I had data from my mid 20s to compare.
800m jog, track warmup
Sprints, 3-point start, 4 x 30m
A Runs: 2 x 40m
Power Skips: 2 x 40m
SL Bounds: 2 x 40m
Hurdle Hops: 3 x 10
Hyooge weekend, poor workout, bounce back tomorrow.
800m jog, track warmup
Sprints, kneeling start, 5 x 2 x 20m
Power Skips: 3 x 30m
Standing iso high knees: 3 sets
Barefoot pogos: 2 x 20
Barefoot running: 2 x 50m
Back at it after two weeks of vacation followed by a bachelor party weekend. Ate out almost every meal and boozed a ton but felt pretty decent today. Taking a week to get back into it and then I’ll start a new 4-week program.
Jump rope
Banded Box Squats:
Up to 3x5 at 275, adding bands each set. No idea what the weight was at the top
BB Rows:
135 x 10
185 x 6
205 x 6
205 x 6
205 x 6
Bench:
115 x 10
165 x 5
205 x 5
215 x 5
225 x 5
Finished with a Tabata Row. Damper at 5.5, 1021 total metres.
Looks like I’ll be getting another shoulder surgery in October. Repair an anterior tear of my labrum. Third surgery (second on this shoulder) and hopefully the last. It feels pretty good overall but unstable in a few positions so might as well get it done. Timing should be good with my benefits/coverage resetting January 1st.
Luckily I logged my rehab well after the first two surgeries so I’m pretty confident going into it.
First few days suck, especially about 10 hours after the surgery when the nerve block fades away.
Passive movements only for the first 6 weeks but I try to keep my sling on for most of that time. I also like to continue working my other arm and legs during this time off. Lots of icing and supps in the first 6 weeks. Will probably get a few physio sessions in as well.
Life is pretty normal by week 2-3, I’m just handicapped.
In week 6 I start with isometrics and assisted stretches. Progressing to dynamic isometrics, then slow and light movements.
Around week 12 I’m feeling pretty good with full mobility and decent strength. By then I can go heavy on lower body stuff and for upper body I really focus on shoulder function and stability. I haven’t really looked through my old logs yet but definitely no contact sports until at least 6 months post-op. Will probably push that out as long as possible. I’m hoping to play in a lacrosse tournament next July.
Wow, that’s intense. But at least you’re going into it eyes wide open (even if from two previous surgeries). Wishing you all the best as this one moves along.
Nothing special today, got some work done. Was mentally off cause my landlord is being scummy and refusing to fix anything in our house. In my head rent free (pun intended).
Rower and static stretch
Deadlifts:
135 x 8
225 x 5
295 x 5
345 x 5
345 x 5
345 x 5
w/ 1-leg box jumps 5x3
Chaos Single Leg High Knees:
3 sets
Loaded up the bar with 95 + 50 lbs hanging by bands. Bar on back, single leg high knee 5 seconds per rep. Don’t know if there’s a proper name for this.
She (I was going to refer to her as a cu… but decided scummy was more polite).
Apparently in Ontario that’s not really allowed. What I can do is send a form to the Landlord Tenant Board listing all of the problems in detail and requesting a remedy (money back probably). She would be screwed if I did that, the list is endless.
