Snatches – Worked up to 45. Failed at 50.
C&J – Worked up to 65. Got the Clean at 68. Missed Jerk. Could not stand up with the 70.
Back Squat 6×2 @ 70KG
100513
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Category Archives: Technique Work
093013
Snatch Triples. Worked up to 45KG but managed only 2 at 45. Was messing with different movement thoughts. I think the imagining how coach Wu smoothly executes his 2nd pull helps me not bump the bar and hit the pubic bone. I have to constantly think about “Power Snatch” to make sure im not soft at the bottom.
5×2 Back Squat @70KG
5×5 Jerks @ 20KG
092313
Back Squat 10×2 @60KG. Bar travelling in a straight line. Should be okay to try 65.
Push Jerk 12×5 @20KG. Sometimes it still feels unstable at the bottom. Most of the time very solid.
10 Minutes practicing front lever.
092113
Snatch Triples. 40 Felt good. Still missing the catch to the front sometimes. 45 just weird, no full lock out.
Clean & Jerk. Clean was thinking lats to hips. Then Engage Lats quick to rack. Jerk was thinking hip drive then get straight under the bar. I think back leg needs to be further back.
Front Squats 5×2 Trying to get quads stronger by doing doubles. Make sure to keep the bar path as straight as possible during the up and down. I feel it much more on the quads now. Technique needs to better before increasing weight to strengthen the right muscles
5×3 Strict 1 Inch Deficit HSPU.
*20 15KG Weighted Crunches After Each Set
092013
Clean Practice: Think Process
1. Hips (Wait for Bar to reach Hips)
2. Lats (Engage Lats to catch Bar)
Need to have more power output. Will figure this out next week.
Snatch Balance 10×5. Thinking lock out elbows and Wider Feet. Bar tendancy is to move slightly forward. Need to have it a little more behind the ears for a more stable position.
Back Squat 5 Reps up to 75KG. Need to work on fully engaging the quads. Next week have to do 5×2 up to 10×2 at 65/70 before moving up the weight. Technique should not change when it becomes too heavy. Instead just fail the lift.
5 Mins practicing Front lever
091913
Snatch: Thought Process was
1. Lats (Wait for lats to reach hips before exploding)
2. Up (Feel like a power snatch – Fight against weight)
Need to have wider stance on the catch. Last snatch abit wonky.
Front Squat 5×5 @45,47.5,50,52.5,52.5
Worked on keeping Back Super tight so that the bar does not go forward on the way up. Reps 3-5 are the ones where to back starts to give way.
091813
Clean: Practiced getting bar to hips before exploding. Got scared after it hit my collar bone.
Jerk: Practiced triples. Went up to 55KG. Had a lil problems with balance. Need to try wider stance next time. Also need to try to get a little lower.
Bench Press 5×5 @62KG
*20 Leg Raises After Each Set*
Reminder *DEFICIT FIRST PULL*
091713
Snatch Complex: High Pull + Snatch + OHS
Felt the catch weird. Jumping forward and catch forward.
HSPU 5x Max (9,6,6,6,4)
*12 Evil Wheels After Each Set
091513
Coach Wu Seminar
Snatch:
Start position over Bar. Feels like the sprinter off the blocks
Also Shoulders is not shrugged. Shoulders pressing down to engage lats
Extension: Has to be longer, wait for bar to be weightless before getting under
Land WIDER stance damnit Dennis
Practice Doubles or Triples instead of heavy singles
Think Power Snatch doesnt matter what weight, to “fight” against the weight under and avoid being LOOSE.
Overhead Position do NOT shrug shoulders. Lock out elbows. Weight goes straight to the ground. Power comes from internal, think UP!.
Practice: Snatch Balance + OHS Complex
During Overhead Position: Back Angle stays the same. Do not get lazy. Use them Quads to stand up.
Clean:
From Ground. Hip moves progressily forward to meet bar, and bar towards hips.
Speed of Hips SLOW and must WAIT for hands. Bar MUST reach hips before explosion.
Jerk:
Deep Breath, Chest Up. Lats Supporting.
After Jerk, split the weight between the back and front leg QUADS.
Need to Jerk with WIDER FEET.
After Jerk, Back leg move front, then back, so front leg can go back.
LOCK OUT the elbows.
Practice:
No Ext Clean, Slow 1st Pulls, Barbell Balance Walks, Muscle Cleans, Handstand, Pylo stuff.
090513
High Pull from the Blocks: Made sure lats are engaged, keep legs and lats moving, and explode up. The heavier the weight, it explosiveness looks lousy on camera.
Snatch: Transferring what I practiced the earlier sessions, made sure the bar is at the hips before exploding up. Up to 45KG was good, but at 50KG had problems.
100 Jump Squats for Quality