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-   -   Snatch and c&j coaching (http://board.crossfit.com/showthread.php?t=88950)

Shawn M Wilson 11-16-2015 08:53 PM

Snatch and c&j coaching
 
So I competed in a mock Olympic lifting meet at our box as we started to look at getting judging down for some that are part of the accreditation approved ones and here are my six lifts

Thoughts on them. I know I bend my arms early on the snatch and need to drop lower but would also love any other things you all see. 200lbs, 40 years old.

Hit 2 PRs 205 in snatch (was red lifted because of slight elbow flex on right arm) and 265 on clean & jerk (highest in over a year since I busted wrist on a bad 255 lift)

All links wfs

http://youtu.be/OZ829zMWq_Y 225 c&j
http://youtu.be/y7tF3_hSUH0 265 c&j (final lift, 245 vid keeps erroring)

http://youtu.be/4aImfWb5BkY 175 snatch
http://youtu.be/e5YXPjmZVdk 195 snatch
http://youtu.be/WOX10bCW6F8 205 snatch

Overall I had fun and there is another comp like this at another local box next month I'll go and compete in for fun again.

And yes I did smack the 265 bar into my chin. Staggered me but kept it up. Wasn't expecting to get it that high or fast.

My Sinclair score was 240.4

Keith Miller 11-16-2015 10:45 PM

Re: Snatch and c&j coaching
 
Well, there's a few things you could work on. In the first pull your hips are rising too fast causing you to get on your toes and be forward, both snatch and clean. You bend your arms to bring the bar back into your hips/body to correct the trajectory caused by hips rising too fast.

On the jerk, you need to split longer and get the back foot flat thing fixed. Ideally, you should up on the ball of the foot.

You're obviously very strong and you're overpowering the bar until it gets too heavy to do that.

Alex Burden 11-17-2015 02:57 AM

Re: Snatch and c&j coaching
 
On the jerk 265, it is almost as if you are doing a front squat, you drop what looks like 12 inches before you try and jerk it.

It's as if you want to get the bar as high as you can to get the bar overhead rather than dropping 3-4 inches popping it up and pulling yourself under the bar meaning you have to get in a lower split.

That's my 2 on it :)

Shawn M Wilson 11-17-2015 09:25 AM

Re: Snatch and c&j coaching
 
Quote:

Originally Posted by Keith Miller (Post 1258433)
Well, there's a few things you could work on. In the first pull your hips are rising too fast causing you to get on your toes and be forward, both snatch and clean. You bend your arms to bring the bar back into your hips/body to correct the trajectory caused by hips rising too fast.

On the jerk, you need to split longer and get the back foot flat thing fixed. Ideally, you should up on the ball of the foot.

You're obviously very strong and you're overpowering the bar until it gets too heavy to do that.

Thanks. Yeah my back right foot doesn't work at the moment like I want due to a pulled calf muscle from last Monday. Tried switching at practice during meet but didn't feel it.

My coach and I talked about my hips today in fact. I really never noticed how bad they were till the video. I'm practicing with them starting higher. It feels weird, as I was practicing today during our WOD, but I could tell my arms were bent less on my pulls.

Thanks again for help.

Shawn M Wilson 11-17-2015 09:27 AM

Re: Snatch and c&j coaching
 
Quote:

Originally Posted by Alex Burden (Post 1258436)
On the jerk 265, it is almost as if you are doing a front squat, you drop what looks like 12 inches before you try and jerk it.

It's as if you want to get the bar as high as you can to get the bar overhead rather than dropping 3-4 inches popping it up and pulling yourself under the bar meaning you have to get in a lower split.

That's my 2 on it :)

I noticed I was going really deep. I need to practice apparently going 3-5 inches vs so deep and driving down / pulling below it.

Thanks for pointing it out.

Keith Miller 11-17-2015 09:29 AM

Re: Snatch and c&j coaching
 
Quote:

Originally Posted by Shawn M Wilson (Post 1258444)
Thanks. Yeah my back right foot doesn't work at the moment like I want due to a pulled calf muscle from last Monday. Tried switching at practice during meet but didn't feel it.

My coach and I talked about my hips today in fact. I really never noticed how bad they were till the video. I'm practicing with them starting higher. It feels weird, as I was practicing today during our WOD, but I could tell my arms were bent less on my pulls.

Thanks again for help.

Starting with hips higher is a good way to work on the issue. Most people have a bad habit of starting with hips too low, IMHO. I got into that habit with all the stuff going around the internet. You have to find what's going to work for you, though. Just keep working at it and you'll be fine.

Shawn M Wilson 12-05-2015 12:53 PM

Re: Snatch and c&j coaching
 
Newer video from today's competition. Angle isn't best but was 285 which is most I've lifted in 18+ months. Part of me wishes I had gone for 300 but other part of me is just glad I got this.

https://youtu.be/L3KFKJ31eco (Wfs)

Marshall Flagg 12-06-2015 10:39 PM

Re: Snatch and c&j coaching
 
You are a strong dude. You should get yourself a singlet and find a sanctioned meet. You can qualify for Masters events in your age/weight class already. Meanwhile, keep grinding.

Shawn M Wilson 12-07-2015 10:22 AM

Re: Snatch and c&j coaching
 
Thanks :)

I have the singlet and just had shorts on over the bottom part since the wife hates the sausage look it gives.

I'm really working on my form and going in February to Houston for the lvl 1 USA weightlifting cert. Started training my 9 and 11 year old this month as they love going to the meets and watching and doing.

Worst part was I basically muscle snatched my 245 and 265 c&j (can upload those later).

Have been working on the snatch balance some as I just can't seem to find a way to pull myself under the bar...

Of course I've only started to really focus on these lifts the last few months and am loving them. I don't feel as beat up at the end of the week compared to some weeks with 5 days of Crossfit.

Marshall Flagg 12-07-2015 11:20 AM

Re: Snatch and c&j coaching
 
Quote:

Originally Posted by Shawn M Wilson (Post 1259018)
Thanks :)

I have the singlet and just had shorts on over the bottom part since the wife hates the sausage look it gives.

I'm really working on my form and going in February to Houston for the lvl 1 USA weightlifting cert. Started training my 9 and 11 year old this month as they love going to the meets and watching and doing.

Worst part was I basically muscle snatched my 245 and 265 c&j (can upload those later).

Have been working on the snatch balance some as I just can't seem to find a way to pull myself under the bar...

Of course I've only started to really focus on these lifts the last few months and am loving them. I don't feel as beat up at the end of the week compared to some weeks with 5 days of Crossfit.

LOL. Give it time.


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