Video from today's workout

[super_rice]

This was the workout:

video:


[ http://www.youtube.com/watch?v=8EzJazNm4so ]


Friday, December 22, 2006

City is pretty bogged down with the christmas shoppers so I trained at home.

Nice new oly bar and all. According to my coach, I'm "fit" if I can jerk 120 today after heavy front squats yesterday. Most of the workout wasn't a problem, my strength is getting much better.

Power Snatch

Thorough warmup, my basement is quite cold.

30 x 3
40 x 3
40 x 3
50 x 2
50 x 2

60 x 2
60 x 2

70 x 2
70 x 2

Hard today.

Jerk from Rack

Bar x 5
Bar x 4
40 x 3
40 x 3
60 x 3
60 x 3
70 x 2
80 x 2

90 x 2
90 x 2

100 x 2
100 x 2

110 x 1
110 x 1

120 x 1
120 x 0 Missed and was not concentrating enough... chatting up a storm with the brother haha.

Clean Pull

60 x 5
80 x 3
90 x 3

100 x 3
100 x 3

110 x 3
110 x 3

120 x 3
120 x 3
120 x 3

130 x 2
130 x 2
130 x 2

Easy on 130 !!! I will CJ this soon. Noticed on a few sets of clean pulls and snatches that my back became unlocked. Gotta go back to the basics to ensure a good pull..

Back Squat

In pounds (used metal)

135 x 5
185 x 5
225 x 3
245 x 3

275 x 3
275 x 3
275 x 3
275 x 3

Nice and easy finish to the workout.

 

[Sigbjørn]

Pretty cool dude, the jerk @ 120 was pretty impressive! I wish my technique on the olympic lifts was that good...

 

[anotherbutters]

I remember the 295x3 (134kg) deadlift vid you posted at the end of a DF5x5 run ages ago. Any idea what your deadlift might be now? The 130 clean pulls looked easy.

 

[Bonkme2]

I thought clean pulls were a little more explosive?
I don't do them personally so I'm not suggesting they were bad. Just most videos I've seen it seems like the bar has more velocity on the way up and gets more height on the pull. Just wondering in case I ever decide to try them.

Good job, by the way.

 

[36drew]

I'm not expert in Olympic lifting, but one thing that I really liked about your snatch was your bar speed after the knee. Until the knee your pull is relatively steady but after that it just explodes bigtime. Nice lifts.

 

[BiggT]

Great looking lifts.....thanks for posting.

 

[NJL52]

Nice technique, keep at it!

 

[super_rice]

thx guys.

cool thing you pointed out there 36drew. the reason i can even lift anything because of the speed above the knee. i'm generally weak, so the first pull has always been my weakness. i usually make or miss lifts depending on the quality/position of the set up, and the speed of the first pull.

the way i was taught to do pulls was to overload and practice the first and second pull in a clean/snatch. the key is to use the legs and keep the bar straight, etc. i agree though, i'm pulling it quite slow here. i am guessing htere is just no way to get to the top end speed of a full lift unless you actually do it. the pulls have helped me tremendously in developing a good pulling trajectory though.

hey anotherbutters. glad you remember those videos from back in the day. i was looking at them a little while ago, and yeah it's a huge improvement speed wise. i have no clue what my best deadlift is, but i know that i'm able to squat more than my old deadlift. (~360lbs?). it's weird, although i mostly do my squats at the end of long long workouts, they end up being easier than the pulls. IE: i couldn't clean pull 150kgs with good technique, but am able to backsquat it fairly easily at the end of a workout.

 

[Sassy69]

Thx for posting! Nice setup down there too

 

[super_rice]

The disparity between first and second pull speed is apparent in the video from this comp:

http://www.youtube.com/watch?v=ExB-shEz8Yc