clean and jerk workout video

[d-dub]

My training? Im just starting to find some consistency after a number of months of low motivation and almost non existent training.

I am an ecto so I have dropped 5 or 6 kgs that i need to regain with better eating habits. Other than that my current project is getting better form and weight on the front squat. Its a humbling excercise if you havent done it conistently in the past.

Flexiblity seems to stop me from getting deep enough in the hole, prob tight glutes.
Also my core gets trashed on these at even my embarrasingly light weights...
Do you add a lot of core work as well (or have on the past) - and if so what was some of the most beneficial stuff you tried??

Cheers...

 

[AEKDB]

Nice!

 

[super_rice]

I too am an ecto, and I hear ya it's fuckin hard to keep on weight. However, I find that if I keep redefining "a lot" in terms of the amount I eat I can gain weight. When I ate normally and cleaned up my diet, I dropped almost 10kg. Granted, this was mostly because I stopped eating university cafe food (I was the worst; two poutines a day, 3-4 egg + bacon sandiwches, hamburgers and fries with chicken fingers for dinner every night, all washed down with a couple of powerades or cokes).

I went up to 74-75 shoveling down the food and then stalled for 6 months, but now that school is out and I'm not stressed out as much, spending time working accessory exercises and the strength stuff hard, also working hard with recovery stuff and mobility stuff, I'm starting to gain again. Lost quite a bit of fat in the last few months and gained muscle. Hopefully I'll be a solid 78-79kgs by the end of the year, provided I hit that magical 115/140.

I have since started spending a lot more time on mobility drills, which for me don't really help in terms of mobility since I've always had it (being a one time skinny 50-60kg volleyball player helps), rather they help for recovery. I've had a lot of success utilizing this for bringng people's functional flexibility and mobility up to par (read: static stretch if you are extremely shitty, combine with simple mobility drills).. I've also been doing quite a large amount of chinups, pullups, and recently, single leg work with dumbbells. 3-4 x 6-8 ish reps for bulgarian split squats with 60-70# dumbbells per hand works great.

This accessory stuff imo only helps me mentally and as recovery/cooldown/warmup work. THe meat and potatoes is still heavy front squats, heavy CJ, heavy snatch, heavy pulls. Oh, and food.

My training? Im just starting to find some consistency after a number of months of low motivation and almost non existent training.

I am an ecto so I have dropped 5 or 6 kgs that i need to regain with better eating habits. Other than that my current project is getting better form and weight on the front squat. Its a humbling excercise if you havent done it conistently in the past.

Flexiblity seems to stop me from getting deep enough in the hole, prob tight glutes.
Also my core gets trashed on these at even my embarrasingly light weights...
Do you add a lot of core work as well (or have on the past) - and if so what was some of the most beneficial stuff you tried??

Cheers...

 

[ghettostudmuffin]

Good stuff broly.

Keep hittin it hard man.

I could see you get down and dirty in a serious lifting comp down the road.

 

[perp69]

I am jealous. Nice job. You got a coach or you teaching yourself? If not you da man.

Perp

 

[super_rice]

ah... well ya i have a coach, buit have not trained with him in 8 months. he completely revamped my technique in four months a year ago this month.

it's really hard to believe that not long ago i was on here posted a bunch of garbage and got taught how to load lifts by madcow, biggt, and the like. i think i have a video of my first time trying a clean and jerk (a year before i actually start training olys - or lifting heavy for that matter). got 60kg at about 60kg bodyweight! lol...

amazing how much knowledge can be amassed in a year or so of good training. get a coach, you'll never learn as much through the internet!

 

[d-dub]

I too am an ecto, and I hear ya it's fuckin hard to keep on weight. However, I find that if I keep redefining "a lot" in terms of the amount I eat I can gain weight. When I ate normally and cleaned up my diet, I dropped almost 10kg. Granted, this was mostly because I stopped eating university cafe food (I was the worst; two poutines a day, 3-4 egg + bacon sandiwches, hamburgers and fries with chicken fingers for dinner every night, all washed down with a couple of powerades or cokes).

I went up to 74-75 shoveling down the food and then stalled for 6 months, but now that school is out and I'm not stressed out as much, spending time working accessory exercises and the strength stuff hard, also working hard with recovery stuff and mobility stuff, I'm starting to gain again. Lost quite a bit of fat in the last few months and gained muscle. Hopefully I'll be a solid 78-79kgs by the end of the year, provided I hit that magical 115/140.

I have since started spending a lot more time on mobility drills, which for me don't really help in terms of mobility since I've always had it (being a one time skinny 50-60kg volleyball player helps), rather they help for recovery. I've had a lot of success utilizing this for bringng people's functional flexibility and mobility up to par (read: static stretch if you are extremely shitty, combine with simple mobility drills).. I've also been doing quite a large amount of chinups, pullups, and recently, single leg work with dumbbells. 3-4 x 6-8 ish reps for bulgarian split squats with 60-70# dumbbells per hand works great.

This accessory stuff imo only helps me mentally and as recovery/cooldown/warmup work. THe meat and potatoes is still heavy front squats, heavy CJ, heavy snatch, heavy pulls. Oh, and food.

Good stuff. its always good to shoot the breeze and see how other people are training.

Funny thing is i never really stopped deadlifting every week or so - so my dead or backsquat is not that far off what it used to be, combined with lighter bodyweight makes for more reactive basketball playing.

Still, need to gain a few more kgs, i dont think there are any prizes for being a stick figure.

 

[d-dub]

Another Q for you Rice:

Are there any drills, other than more power cleans, to help get used to the catch?
I struggle with it on the clean and also push presses.

Any tips would be great. cheers.

 

[Lifting N Tx]

That's really nice lifting. I'm planning to work in some more dynamic stuff in my training pretty soon and saved a copy as a reference of good technique.

Thanks for posting that.

 

[super_rice]

don't use power cleans to train the catch? depends where you are having trouble really, imo to learn to catch it tight and aggressively, power cleans can help. using that clean from extension exercise will help you will the timing and speed under the bar if that's your problem.

clean and push press is a really good exercise. honestly if everyone just woke up in the morning and took 60kgs clean + 3 push press a couple of times, many health problems would fade away

Another Q for you Rice:

Are there any drills, other than more power cleans, to help get used to the catch?
I struggle with it on the clean and also push presses.

Any tips would be great. cheers.