Snatch: Not completing second pull today. Catch feel weird.
Bench Press 12-10-8-6-4-2 @ 53,58,61,63,65(3),69(0)
090413
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Category Archives: Technique Work
090313
Jerks – Focused on extension of the dip that we before diving under the bar. Had to feel that the bar moves slightly back of the head to get a good extension.
Power Clean From Hang – Working on a few things here but most importantly:-
1. From the knees – bringing the bar into the hips with the lats. The thing is, since the grip is much narrower, the lats works alot more than in the snatch. Question is, since we need to “match” the speed of the bar with lats and hips, do we slow the coming up with the quads or do we increase the speed of moving the lats? (which I see will have an issue with heavier weights)
Weighted Pull Ups 5×5 @7KG
082413
Tried high pull and snatch from the box. Does not seem as smooth or as powerful as last session. I think the starting position maybe wrong. Also cannot seem to get the bar to the hip before exploding. Doesn’t feel “right”. From the hang feels better. Not sure why.
082313
Did different complexes today but always catching the bar forward. The best I did was when I was practicing hang high pull to hang snatch. This felt the best today because I was able to work on fully exploding the hips the same way we learnt last week for the push press. Was also trying to catch the bar with the feeling that I am catching it on a half squat (which looking on video its actually a full squat).
082213
Front Squat: Working on maintaining a straighter back angle. When at the bottom of the squat and standing up, my butt comes up a little. Next time I may try butt down when standing up.
Push Press: Working on the feel of coming up slowly then almost lockout feel extension from the hips, knee and ankles. Right knee felt slight pain during a rep. Also tried to land the heel and lockout the arms at the same time. Feet slide back up to 35kg, at 40kg, extension was slower thus no slide back which is fine.
082113
Snatch Balance: I do better at receiving the bar when I am thinking of “after initial extension, get under the bar to receive it”. When I tried to fully extend aka explode with full ankle extension, as I did on the third rep, my timing gets messed up, and I feel slow!
Bench Press 5×5 @50-55-59-62-65(3)
082013
Front Rack Dips. Need to work on fully extending the ankle. Having problems receiving the bar. When doing multiple reps, the bar slowly moves towards the bicep on the catch. It also hits the collar bone which is something I am doing wrong. Especially on higher weights.
Handstand Push Ups 3×10
High Kicks 4 passes
081913
Practiced No Extension High Pull. Feeling no arms pull and using the lats to bring the bar up, with no arms pull.
When practicing snatch, have to work on getting the bar at the proper catch position, and also not squatting too low. Horrible snatch day today, cannot get full extension.
Back Squat 5×5 @ 70. Feel the knees crushing the shins, stop at parallel and get out of the hole. New technique I gotta work on.
081813
Coach Wu Seminar: Todays Progression Front Squat > Dip > Push Press
Learnt Front Squat: Sequnce is getting a proper racking position
1. Hold Bar
2. Feet underneath the bar
3. Butt back, as it in a quarter squat
4. Push elbows up using the lats. (Remember the lats are supporting the bar on the shoulders, not the elbows)
5. Unrack
When squatting, feel a huge rubber band pulling your from the sternum. (This is to keep the chest up at all times)
When squatting down, feel the knees crusing down through the shins.
Dip – This is done once the bar is racked, initiate the dip by 1/4 squatting loading the quads. Then slowly squat up and explode almost at extension.
Push Press – Same as a dip but feel elbows pushing up at the top of the dip. (Bar highest point)
081513
Worked on First Pull and High Pull from the Blocks. Mainly worked on the sequence of the snatch. I was thinking all legs first then only hips. Also thinking of keeping the back tight and same angle till the bar reaches the hip height. On the high pull, I think my shoulder still needs to be internally rotated abit more. Overall I think slight improvement here after looking through the videos, but I have to say it still feels weird and less powerful.
Bench Press 5×5 @60,61,62,63,64(2)
100 Crunches @10KG Plate
PM
5 Rounds:
20 Push Ups
20 Sit Ups