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Old 01-17-2009, 01:59 PM   #1
Brian Lawyer
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Digital Coaching - Snatch/CJ 1/17/09 Workout

***All links WFS****
Props to my wifey for the good filming!! For those following my previous digital coaching thread I tried to focus on a couple things that Derek and some other guys pointed out on my form. I also humbled myself and decreased the snatch weight from 160lbs to 155lbs and CJ weight from 205lbs ot 195lbs. Also, any goofiness you see me doing (i.e. funny yelling or growling) is because my 18month and 3 year old boys were watching. Although that is just an excuse because I act retarded even when they are not watching. If you read this thread all the way to the bottom, I have a very interesting assistance exercise as the last link below.

Here's the things I was consciencly trying to improve on from my previous digital coaching post:
*Hips rising to fast on Snatch.
*Feet too wide recieving the Jerks.
*Catching the bar on my back during back PJ's by lowering with arms then lifting up on toes to meet the bar.

In general, I felt tired and less explosive on the Snatches. I was wiped out by the time I got to the cleans but the Jerks I think looked good.

Here's the video clips w/my workout log:

Snatches
2/3 X 155 - No video. I missed one of these snatches. Thus 2 out of 3 attempts.
3/4 x 155 - I think this is the video that goes with this set. I actually missed the last one but did another rep immediately after which didn't get caught on video. Thus 3 out of 4 attempts.
http://www.youtube.com/watch?v=7aDrHi9jnh0
Not sure where the following clip belongs. Perhaps this is that fourth rep I did to make up for the missed rep on the above set, http://www.youtube.com/watch?v=YdQumZB3Zsg
3 x 155
3 x 155
This video is one of the above two sets, http://www.youtube.com/watch?v=Lk3kQm_hwfI
3 x 155 - No video

Clean + 1 Split Jerk + 2 back Power Jerks + Clean = 1 Set
195lbs - http://www.youtube.com/watch?v=QIEMcS6jVL8. Cleans just felt hard on all these sets. I think I was tired. Jerks felt alright
195lbs - http://www.youtube.com/watch?v=qxUFGa4Sc1k
195lbs - http://www.youtube.com/watch?v=Dexl8_bKjDs
195lbs - http://www.youtube.com/watch?v=sMxw_2yJshs
195lbs - http://www.youtube.com/watch?v=7L1VtjVjOdI

Assistance Exercise:
1 set of Kid swings with a 35lb 18month old and 37lb 3 year old -
http://www.youtube.com/watch?v=xukqdIxeP24
http://www.youtube.com/watch?v=QqZvpEEqQ-A

Last edited by Brian Lawyer : 01-17-2009 at 02:26 PM.
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Old 01-17-2009, 02:14 PM   #2
Brian Lawyer
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Re: Digital Coaching - Snatch/CJ 1/17/09 Workout

To put this workout in perspective for you all, last time I maxed out which was about a month ago, I did a 206lb Snatch and 230lb C&J. I think the Snatch is a legitimate PR, so 155lbs is approx 75%. I am pretty sure I could have done way more on the CJ but I stopped at 230lbs because my coach wanted me to cut weight and work on technique.
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Old 01-17-2009, 06:46 PM   #3
Lincoln Brigham
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Re: Digital Coaching - Snatch/CJ 1/17/09 Workout

Looking good in general.

The main thing is that while showing patience in the first pull is an admirable trait, eventually you are going to have to speed up that pull to something that is closer to the speed used on a 1RM. Right now the lifts look very careful, which is good, but you'll need more mad speed overall down the road.

I think you are swinging the bar a tad on the snatch. You tend to leave the bar out in front a bit, especially when the kids scream right before the lift! The problem with shooting the hips is improved from 1/14 though.
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Old 01-17-2009, 07:53 PM   #4
Brian Lawyer
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Re: Digital Coaching - Snatch/CJ 1/17/09 Workout

Quote:
Originally Posted by Lincoln Brigham View Post
...eventually you are going to have to speed up that pull to something that is closer to the speed used on a 1RM. ...I think you are swinging the bar a tad on the snatch.
Thanks for the good feedback Lincoln! I think I read in one of your CFJ articles you used to compete in O'Lifting...

Those were definitly very slow and deliberate first pulls. For me 155lbs is a good working weight for my technique and since I was focusing on fixing that first pull by keeping my hips from shooting up, I was going pretty slow. I'll definitly try to speed it up next time.

With regard to the bar swining out, I think I am not being agressive through the third pull which may be causing the bar to swing out. I know when I set my 206lb PR I actually felt the bar wisk by my forehead. So I must have been keeping it in tight on that lift.

My right shoulder socket has also been a little lose when I have been recieving the snatch. I think this also may be a result of me not agressively pulling under in the third pull because if I was being agressive with the third pull everything would be nice and tight when I recieve the bar, right?...not sure if that makes sense.
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Old 01-19-2009, 12:20 PM   #5
Brian Lawyer
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Re: Digital Coaching - Snatch/CJ 1/17/09 Workout

Quote:
Originally Posted by Lincoln Brigham View Post
The problem with shooting the hips is improved from 1/14 though.
Lincoln,
I showed this video and my video from 1/14 to my O'lifting coach and he is telling me my hips weren't rising too fast. He knows my strengths and weaknesses better than most, so maybe he has me pulling this way for a reason. But he also said my pulls in this post were fine. So now I am thoroughly confused...

My guess is, I had just a little too exagerated of a hip rise back on 1/14 and just need to tone it down slightly but keep the same mechanics....Snatches are so confusing sometimes!!
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Old 01-19-2009, 03:43 PM   #6
Mike Feliciani
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Re: Digital Coaching - Snatch/CJ 1/17/09 Workout

Brian,

If you stop your video segments (in the snatch) right after your are fully extended, you are literally in flight with the bar because of the exaggerated kick. You should be on your way down. I know this is a lighter weight for you, but it looked like you didn't get your feet back underneath you on several of the reps because you are trying to stomp the ground instead of dropping. On the very first attempt look where your feet are placed and then look where they land. You move your feet back about 3 inches. It sends you straight to the wall.

Just my .02
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Old 01-19-2009, 09:40 PM   #7
Lincoln Brigham
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Re: Digital Coaching - Snatch/CJ 1/17/09 Workout

Quote:
maybe he has me pulling this way for a reason. But he also said my pulls in this post were fine.
They are fine... for now. Most people pull too fast off the ground when the weights are light and their technique is still a work in progress. When the weights get heavier you'll need to get used to a faster first pull. But for now you're doing fine.
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Old 01-20-2009, 07:42 AM   #8
Brian Lawyer
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Re: Digital Coaching - Snatch/CJ 1/17/09 Workout

Quote:
Originally Posted by Lincoln Brigham View Post
They are fine... for now. Most people pull too fast off the ground when the weights are light and their technique is still a work in progress. When the weights get heavier you'll need to get used to a faster first pull. But for now you're doing fine.
Lincoln, I know what you mean with regard to speed, etc. I was referring to my coach didn't seem to think the hips shooting up too fast was an issue in my first posting on 1/14/09....
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Old 01-20-2009, 04:41 PM   #9
James lee
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Re: Digital Coaching - Snatch/CJ 1/17/09 Workout

on the snatch vid:
one thing i can add is that it looks like you are not "finishing" with your shoulders. When you come up (shrug, elbows high and outside), your shoulder should be behind the bar a bit more.
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