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Old 03-04-2011, 09:38 PM   #1
Jay Rhodes
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Clean & Jerks from today

March 4 - Clean & Jerks (wfs)

Cleans felt good today, and jerks were decent. Still have to work on the footwork and at getting down lower under the bar.

275 ties C&J PR
285 ties Clean PR. After finally standing up I had no legs to get it overhead.
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Old 03-05-2011, 06:31 AM   #2
Brian Degenaro
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Re: Clean & Jerks from today

Not bad. My suggestion is:

- Move faster from extension to full squat

- Work the hell out of your footwork on the jerk at lighter weights, you're short stepping these way too much and are practically on your front leg the entire time. Practice with no weight, making sure you hit the position properly (balanced, upright torso, etc), then with a bar, then light weights, and do this up until ~80%. Do not recover from the split position until it is just right.

- Increase your "core" strength, you're standing and overhead with a hyperextended back which is causing you to fidget around and will hurt you in the long run.
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Old 03-05-2011, 07:51 AM   #3
Jay Rhodes
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Re: Clean & Jerks from today

Quote:
Originally Posted by Brian Degenaro View Post
Not bad. My suggestion is:

- Move faster from extension to full squat

- Work the hell out of your footwork on the jerk at lighter weights, you're short stepping these way too much and are practically on your front leg the entire time. Practice with no weight, making sure you hit the position properly (balanced, upright torso, etc), then with a bar, then light weights, and do this up until ~80%. Do not recover from the split position until it is just right.

- Increase your "core" strength, you're standing and overhead with a hyperextended back which is causing you to fidget around and will hurt you in the long run.
Good suggestions. Absolutely right with the footwork, I'll work on that.

I've really noticed that hyperextension problem....I get pain sometimes just standing around....like if I'm out with my gf and she's shopping and I'm standing around, I get lazy and dip into hyperextension quite often. I've become more aware of it.

Speed under the bar is coming along....I only started full cleaning in December. I could power clean lots of weight but wasn't comfortable getting under the bar for the longest time.
Drills drills drills.
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Old 03-05-2011, 09:20 PM   #4
Brian Degenaro
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Re: Clean & Jerks from today

Think about squatting under that bar as fast as possible, that can help someone a lot with the speed.

For hyperextension, it's really just relearning how to stand properly and engage the right muscles.
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Old 03-06-2011, 07:05 PM   #5
Shane Skowron
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Re: Clean & Jerks from today

Back foot on the jerk is pointing outward; it should be pointing straight.
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