My Video Training Log (For Critique Purpose)

[Daniel Frankel]

Week 2, Day 2

Power Clean - 75% x 3 x 5
75%(124)x3x5

Power Jerk - 65% (of split jerk) x 3 x 5
65%(146)x3x5

Overhead Squat - 75% x 3 x 5
75%(124)x3x5

Video (NSFW, Lyrics): http://www.youtube.com/watch?v=RbYpgRrTNvw

[Keith Miller]

Originally Posted by Daniel Frankel

Sorry, I'm a little confused. Would you mind elaborating a little bit? :S

And it's definitely something I'm thinking about (Switching).

I'll try. When you're setting up for the snatch, watch where your shoulders are compared to the bar. Your shoulders are what we call "behind" the bar, i.e. closer to your body. Ideally, your shoulders should be directly above the bar, possibly slightly in front of the bar, meaning more over the bar. Because your shoulders are behind the bar at the start, the bar/body system is not balanced, so you are being pulled forward and you have to fight that pull. You're losing most of the time. The weight is pulling you forward, I can tell because it looks like you're on your toes when you come off the floor. You should have your BW and bar system centered mid-foot, and even slightly towards your heels as you come off the floor and extend through the second pull.

I hope this makes a bit more sense. If not, maybe someone who can explain it better will chime in. Or, maybe I'm seeing things that aren't there?

There's something going on if your stepping forward as much as you are on snatches. You should be catching and standing right up, no forward or backward movement, ideally.

[Daniel Frankel]

Originally Posted by Keith Miller

I'll try. When you're setting up for the snatch, watch where your shoulders are compared to the bar. Your shoulders are what we call "behind" the bar, i.e. closer to your body. Ideally, your shoulders should be directly above the bar, possibly slightly in front of the bar, meaning more over the bar. Because your shoulders are behind the bar at the start, the bar/body system is not balanced, so you are being pulled forward and you have to fight that pull. You're losing most of the time. The weight is pulling you forward, I can tell because it looks like you're on your toes when you come off the floor. You should have your BW and bar system centered mid-foot, and even slightly towards your heels as you come off the floor and extend through the second pull.

I hope this makes a bit more sense. If not, maybe someone who can explain it better will chime in. Or, maybe I'm seeing things that aren't there?

There's something going on if your stepping forward as much as you are on snatches. You should be catching and standing right up, no forward or backward movement, ideally.

Okay, that makes a little more sense. Does it look like that's why my hips always rise first? To counter that feeling of being pulled forward? And does it look like I do that on my cleans as well? Maybe I should setup with slightly higher hips to allow my shoulders over the bar easier.

[Jason A Smith]

Daniel,

I am.no lifting expert by any stretch but what Keith was talking about were all things I did. I moved my shoulders a little over the bar, widened out my stance a bit, started with my hips where they should be in the first pull, got me weight on my midfoot and stayed on my heels as long as possible and then missed a lot less forward.

The coaching cue is to get the bar behind you. Tough to do if you are actually headed the wrong direction.

The California strength videos were helpful as well as drilling the right stuff with just the bar in #1 and #2 position before starting.

Good luck

[Keith Miller]

Basically what Jason said above. You don't need to raise your hips, though.

[Daniel Frankel]

Originally Posted by Keith Miller

Basically what Jason said above. You don't need to raise your hips, though.

I played around with some different setups (slightly) today during cleans. Video later tonight, but I'm interested to know if I *actually* changed anything.

[Daniel Frankel]

Week 2, Day 3

3-Position Clean (floor, below knee, above knee) + Jerk - 60%, 65%, 70%, 75% x 3 sets
60%(135)x1
65%(146)x1
70%(157.5)x1
75%(169)x3

Clean Pull - 95% (of cln) x 3 x 2, 100% x 3 x 2
95%(214)x3x2
100%(200)x3x2

Front Squat - 75% x 3 x 5
75%(195)x3x5

Good Morning - 3x5
(125)x3x5

Video (NSFW, Lyrics): http://www.youtube.com/watch?v=oKmTOYi7Dks

[Daniel Frankel]

Week 2, Day 4

Power Snatch - 75% x 3 x 5
75%(110)x3x5 - These went well.

Snatch High-Pull - 75% (of sn) x 3 x 5
75%(124)x3x5

Snatch Push Press + Overhead Squat - 75% (of sn or ohs) x 5+1 x 5
75%(124)x(5+1)x5

8 sets; no rest:
5 pull-ups
5 push-ups
Finish w 1 500 m row sprint (Subbed for bike ride)

Time:
6:19 (Finished 8 rounds)
7:00 (Time on bike)
10:29 (Final time)

Video (NSFW, lyrics): http://www.youtube.com/watch?v=HU7pCZgG7Bg

[Daniel Frankel]

Tried to really keep my shoulders over the bar. It seems to be working wonders.


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Week 2, Day 5 - Rest

Week 2, Day 6
Snatch - 60%x2, 70%x2, 80%x2, heavy single
60%(100)x2
70%(115.5)x2
80%(132)x2
Heavy Single (150)x(f),1 (Video looked like I almost had it, so I tried again)

Clean & Jerk - 60%x2+1, 70%x2+1, 80%x2+1, heavy single
60%(135)x(2+1)
70%(157.5)x(2+1)
80%(180)x(2+1)
Heavy Single (205)x1

Back Squat - 80% x 3 x 5
80%(260)x3x5

SLDL - 3x5
150x3x5

Video (NSFW, Lyrics): http://www.youtube.com/watch?v=gXxKby4QBWo

[Keith Miller]

Looking much better!! Your arms are still not quite vertical, but they are better. Not only that, but the lifts look a LOT better, not dipping forward or catching on toes!! Keep it up!!