Hang Power Clean Weight

Michael Forge · 01-11-2006, 11:30 AM

Sorry if this question has been asked before, but I'm a rookie with the Olympic lifts and need some advice on recommended hang power clean weights for yesterday's WOD (I'm doing it today).

I have no idea what my starting and progressive poundages should be. I'm 5'8", 173 lean pounds, and have excellent strength and conditioning by normal standards--lame to fair by CrossFit standards.

Any reccomendations would be appreciated.

Brad Williams · 01-11-2006, 11:43 AM

Michael,
No sarcasm intended,

Start with the bar and keep adding on.
If your form goes out the window before you hit a failed attempt you should keep it there.

Start light and practice, practice, practice.
I have been trying to clean for a year now and my form still sucks. Give it time.

Michael Forge · 01-11-2006, 01:10 PM

Arggh. I was hoping that wouldn't be the answer, but I know you're right. After all these years of lifting weights, I feel like a kid having to learn the fundamentals all over again.

Okay, I'll curb my desire to jump in with a heavy weight and take myself out of the game for two weeks with an injury.

Thanks, Brad.

Veronica Carpenter · 01-11-2006, 02:09 PM

check your pride at the door before you enter the crossfit zone. :lol:

Someone asked me today how much is technique and how much is strength. I told him 80/20. Maybe I should have said 100/0 if you're just starting out.

Michael Forge · 01-11-2006, 02:46 PM

I neglected to check my pride at the door when I entered the Crossfit zone, so the first couple workouts beat the snot out of it and threw it out the door.

Mike Minium · 01-11-2006, 02:47 PM

Michael,

Actually, it has less to do with getting injured (although that's certainly a contributing factor to the recommendation to start light) than it does with learning correct motor recruitment patterns.

It's hell undoing poor technique. Much better to never have to unlearn bad habits.

Mike

Michael Forge · 01-11-2006, 03:23 PM

Well, the technique thing is a serious concern for me. I train alone in the dungeonesque basement of my 100-year-old house. I'm trying to follow the form demo movies as closely as possible, but God only knows how many ways I'm faltering. That's precisely why I've never gotten serious about the olympic lifts before.

Don't know any way around this since I don't have access to anyone who knows what they're doing enough to coach me.

Veronica Carpenter · 01-11-2006, 03:31 PM

videotape yourself, so you can compare your form to those of the demo movies. Or better yet, post a vid in the "digital coaching" section, and be ready to take cover! :-)

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01-11-2006, 11:30 AM	#1
Michael Forge Member Profile: Join Date: Dec 2005 Location: Wilmington DE Posts: 105	Sorry if this question has been asked before, but I'm a rookie with the Olympic lifts and need some advice on recommended hang power clean weights for yesterday's WOD (I'm doing it today). I have no idea what my starting and progressive poundages should be. I'm 5'8", 173 lean pounds, and have excellent strength and conditioning by normal standards--lame to fair by CrossFit standards. Any reccomendations would be appreciated.

01-11-2006, 11:43 AM	#2
Brad Williams Departed Profile: Join Date: Jan 1970 Posts: 110	Michael, No sarcasm intended, Start with the bar and keep adding on. If your form goes out the window before you hit a failed attempt you should keep it there. Start light and practice, practice, practice. I have been trying to clean for a year now and my form still sucks. Give it time.

01-11-2006, 01:10 PM	#3
Michael Forge Member Profile: Join Date: Dec 2005 Location: Wilmington DE Posts: 105	Arggh. I was hoping that wouldn't be the answer, but I know you're right. After all these years of lifting weights, I feel like a kid having to learn the fundamentals all over again. Okay, I'll curb my desire to jump in with a heavy weight and take myself out of the game for two weeks with an injury. Thanks, Brad.

01-11-2006, 02:09 PM	#4
Veronica Carpenter Affiliate Profile: Join Date: Feb 2005 Location: Oroville CA Posts: 2,709	check your pride at the door before you enter the crossfit zone. :lol: Someone asked me today how much is technique and how much is strength. I told him 80/20. Maybe I should have said 100/0 if you're just starting out.

01-11-2006, 02:46 PM	#5
Michael Forge Member Profile: Join Date: Dec 2005 Location: Wilmington DE Posts: 105	I neglected to check my pride at the door when I entered the Crossfit zone, so the first couple workouts beat the snot out of it and threw it out the door.

01-11-2006, 02:47 PM	#6
Mike Minium Member Profile: Join Date: Feb 2003 Location: Oakland CA Posts: 860	Michael, Actually, it has less to do with getting injured (although that's certainly a contributing factor to the recommendation to start light) than it does with learning correct motor recruitment patterns. It's hell undoing poor technique. Much better to never have to unlearn bad habits. Mike

01-11-2006, 03:23 PM	#7
Michael Forge Member Profile: Join Date: Dec 2005 Location: Wilmington DE Posts: 105	Well, the technique thing is a serious concern for me. I train alone in the dungeonesque basement of my 100-year-old house. I'm trying to follow the form demo movies as closely as possible, but God only knows how many ways I'm faltering. That's precisely why I've never gotten serious about the olympic lifts before. Don't know any way around this since I don't have access to anyone who knows what they're doing enough to coach me.

01-11-2006, 03:31 PM	#8
Veronica Carpenter Affiliate Profile: Join Date: Feb 2005 Location: Oroville CA Posts: 2,709	videotape yourself, so you can compare your form to those of the demo movies. Or better yet, post a vid in the "digital coaching" section, and be ready to take cover! :-)