My Video Training Log (For Critique Purpose)

[Daniel Frankel]

Week 4, Day 3

Clean & Jerk - 60% x 2+1, 65% x 2+1 x 2, 70% x 2+1 x 3
60%(135)x(2+1)
65%(146)x(2+1)x2
70%(157.5)x(2+1)x3

Clean Pull - 90% (of cln) x 2 x 2, 95% x 2 x 2
90%(202.5)x2x2
95%(214)x2x2

Front Squat - 70% x 2 x 5
70%(182)x2x5 - Video looked like I was dropping forward on rep 1.


Video (NSFW, lyrics I think): http://www.youtube.com/watch?v=3cnpnJTFURw
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1. Did my FS look okay?
2. How do I prevent the bar path from being so forward on my cleans? Do I need to just actively keep it back, closer to me by pulling on it?

[Daniel Frankel]

Week 4, Day 4

Power Snatch - 70% x 2 x 5
70%(100)x2x5 - These felt forward

Snatch Push Press + Overhead Squat - 70% x 3+1 x 4
70%(115.5)x(3+1)x4 - These felt fine, but something looks off about my overhead squat positioning

Press - 3 x 5
(120-115-115)x3x5 - Something was off, I think my elbows were too low, I was leaning back a little

Video (WFS): http://www.youtube.com/watch?v=f9LGbrUx_AI

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Questions:
1. Why do my snatches seem forward? Do I need to pull the bar closer to me when I punch with the hips (i.e. stronger third pull)? Is it desired or not to jump back like I have been doing recently? If not, how can I prevent it?
2. Does anything seem off regarding my OHS?

[Daniel Frankel]

Week 4, Day 5 - Rest

Week 4, Day 6
Snatch - 65%x2, 70%x2x2, 75%x1x2, 80%x1x3
65%(107)x2
70%(115.5)x2x2
75%(124)x1x2
80%(132)x1x3
150x1 (Added in for good measure, wanted to see how my technique would hold up on a heavier lift)


Clean & Jerk - 65%x2+1, 70%x2+1x2, 75%x1+1x2, 80%x1+1x3
65%(146)x2+1
70%(157.5)x(2+1)x2
75%(169)x(1+1)x2
80%(180)x(1+1)x3

Back Squat - 75% x 2 x 4
75%(214)x2x4

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Notes/Questions.

1. Snatches - Bar catapulting forward when I attempted to sweep the bar with my hips (Read: I for some reason was not punching the bar today with my hips, it just wasn't happening), and I still seemed to be jumping back a little. Problem was slightly fixed when I actively leaned back/pulled the weight back when I hit hip extension. But I'm not sure how to make the lift overall better.

2. Cleans - Bar was going forward. Am I right in thinking I just need to wait longer (a split second) before sweeping the bar with my hips and getting under it? Do I just need to pull back more?

Video (NSFW, one f-bomb I think): http://www.youtube.com/watch?v=1Gjp2U9MtbY

[Andrew G. Greenberg]

On snatches, punch hips more, especially as the weight goes up. Looking better at lighter weights, just work on consistency.

On cleans, work on reaching full extension; don't cut the pull short. Bend back knee on jerk.

Overall better than the last video I saw a few weeks ago.

[Daniel Frankel]

Originally Posted by Andrew G. Greenberg

On snatches, punch hips more, especially as the weight goes up. Looking better at lighter weights, just work on consistency. How do I do this, but prevent the bar from travelling forward, a bigger third pull?

On cleans, work on reaching full extension; don't cut the pull short. Bend back knee on jerk.

Overall better than the last video I saw a few weeks ago. Thanks!

Thanks for your help

[Rich Kite]

The biggest thing for me on your snatch is the fact you are constantly behind the bar. It won't sweep nicely if you don't stay over it. Shoulders need to be on top or in front, not behind (as yours seem to be).

Similar in the clean, shoulders are over in the heavier lifts because you hip shoot. Work on strengthening your back erectors to stay strong and rigid.
Not getting full extension either. Finish the pull.

[Daniel Frankel]

Week 4, Day 7 - Rest

Week 5, Day 1

NOTE: Catalyst Athletics says to take the weights up for the last set if you're feeling good. I was feeling great, so for snatches and push presses today I took it up for the last 2 sets

Snatch - 60%x3, 65%x3, 70%x2, 75%x2x4
60%(100)x3
65%(107)x3
70%(115.5)x2
75%(124)x2x2
(132)x2x2 - Went up, felt good

Snatch Pull - 100% (of sn) x 3 x 4
100%(165)x3x4 - These got a little bit better. Something "clicked" today. Still lots of improvement to be made though

Back Squat - 70%x3, 75%x3x4
70%(200)x3
75%(214)x3x4

Push Press - 70%x5, 75%x5, 80%x3x3
70%(126)x5
75%(135)x5
80%(145)x3
(152.5)x3 - Went up
(160)x3 - Went up


Video (NSFW, Lyrics): http://www.youtube.com/watch?v=UUm76cNbgzo


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Questions:
1. For my push press, it looks to me like I come too far forward (on my knees) when I receive the bar for the next rep. Am I?

[Daniel Frankel]

Week 5, Day 2

Power Snatch - 70%x3, 75%x3, 80%x2x4
70%(100)x3
75%(110)x3
80%(120)x2x3 (Went up for last set)
(125)x2

Power Clean + Power Jerk - 75%x1+1 x 5
75%(125)x1x5

Overhead Squat - 80% x 2 x 5
80%(132)x2x5

Video (WFS): http://www.youtube.com/watch?v=Kjq_sBWAQJg


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1. My power snatches felt forward, what looks like it changed from yesterday?

[Andrew G. Greenberg]

On snatches, toward the heavier reps, your hips slow down and don't punch the bar aggressively. It is really important to be consistently correct. So you might think about backing down 5kg in order to get it right.

As a minor detail, you need to look forward or up on all lifts.

Overall this is all good, hard work. Keep at it.

[Daniel Frankel]

Originally Posted by Andrew G. Greenberg

On snatches, toward the heavier reps, your hips slow down and don't punch the bar aggressively. It is really important to be consistently correct. So you might think about backing down 5kg in order to get it right.

As a minor detail, you need to look forward or up on all lifts.

Overall this is all good, hard work. Keep at it.

Was this in regards to the full snatch video from two days ago? Or the power snatch video yesterday?

Thanks for the constant feedback

Cheers, Daniel