Ended up not maxing out squat today..515 deadlift still taking its toll on me lol. Got up to 170 and grinded it out and decided to switch over to CJ. Did some jerk form work, CJ up to 130 (ran out of gas going for 135), then back off triple at 90 and a bit more jerk work. My behind the neck jerk feels very good, i just need to translate that to my regular jerk. Some light snatching followed by some barefoot sprints (feels so good in the grass, and makes it pretty much impossible to run with bad form lol). I think i'm going to start incorporating front squats 3x a week as i feel like it is lacking and limiting my CJ. Don't have to work till noon tomorrow so i'll get a lovely morning workout tomorrow of snatch and FS. Guy who's garage i lift in's daughter is out in colorado springs for vacation so obv she's getting some training in at the olympic center! Hopefully she brings back magical tricks :-p Also, i feel like my shoulders recently ballooned in size. yay :p
@dimsum/drowsy/whoever: Would you go for heavy singles or 3-5 sets of 3-5 reps to get my front squat up? Also what kind of stretching/warm up/whatever do you guys usually do pre and post workout? My left lower back is feeling tight (and consequently my left shoulder is probably compensating) :-/ (probably SI joint related).
On June 20 2011 22:56 Donkeys wrote: can someone critique my snatch form? second work out - snatching is so exhausting
Decaf and Dimsun will probably come to your rescue later on, but I am at least sure that you need to use your hips a lot more, you have to bring them forward a lot faster. But yeah, wait for the experts, I just make sure that your post does not get lost in this thread
:D
At your starting position, your back is rounded. Keep it straight and tight off the floor. It looks like you moved the bar around your knees too. I'm not sure about your back position either. Hips are a little bit too low. rounded
what it should look like
Also the 2nd pull looked pretty good. I liked how you pulled into your body. But the bad thing is when you were dropping under, you swung the bar out. Also there was a little hop forward which indicates that the bar came out in front of you.
Your overhead position looks nice and squatted comfortably. No complaints there.
I would suggest snatches from the hang to get rid of that swinging movement. Otherwise it looks pretty good!
Bottom position looks good
This, and you basically do a powersnatch and then lower yourself into a overhead squat. You need to drop all the way down ATG and catch the bar there. In that video you're doing double work by catching it high and then overhead squatting it. Maybe this will correct itself when the weight gets heavier and you can't powersnatch it anymore ;-) You should nonetheless be able to drop under even at light weights.
Like Dimsum I also like how you pull the bar close to your hip in the second pull, the problem I see is that you kind of punch the bar with your hip as you open your hip up. This makes the movement less efficient and makes the bar go out in a swinging motion instead of just a pull really close to your body. It's a lot harder to control the bar when it swings like that.
Like Dimsum also said you did a little jump forward. Remember that time spent in the air is time where you can't manipulate the bar. Therefore try to minimize little jumps like that.
Keep working on correct technique, you'll definitely get there :-)
Same as above, Nice sweep back towards your hips in your second pull which gives you good explosion...which is probably why you're powersnatching it. Work on getting under the bar faster/lower! And yeah flatten out that back. Dimsum's back is so flat its curved backwards T_T (jealous)
@Sjarl...i feel like your OHP is low for your manliness lol. Then again i feel like mine is also quite low (3x5 probably around 70kg or so) for my body/other lifts.
I used to have some back pain. I was told to stretch my hammies, and the muscles around my hip. (sorry I don't know the names of the stretches.) Foam rolling before and after workout helps too. Lunges help too....I don't know the names of these stretches lol.
stretches that I remember -iron cross - the one where you sit on the floor, put your feet together and push your feet into your body while keeping your knees down. - staying in a lunge position( have your back knee on the ground) and push your hips forward.
Most stretches to target around the hip/groin area.
I would if i could lift 6 days a week, but i'm thinking i can do 4 at max (mon tues wed + fri or sun) Maybe during the school year i'll do this (trying to get a free platform + weight set in our garage at school...hopefully ^_^) if it wont interfere TOO much with rugby (getting more awesome probably won't) I guess i'll just start front squatting to max either before or after oly lifts 3x a week and bs to max 1x a week after oly lifts.
Gonna go do some foam rolling (duh i should do this more) and pound some fish oil. Also realized i have the chest of a middle school girl (albeit a strong one). Would be nice to add some size but aesthetics are going to have to take a back seat here :-/
Working in the sun has finally caught up with me; rather than just the farmers tan I've been going with, I'm finally sunburnt, which is clearly not good for my health, if only minorly affecting my fitness. After pulling rocks on friday, saturday and sunday I had a "break" today where we spread grass seed instead. Ten laps of the 1.5 mile course, took from 8 am to about 2 pm of straight sunshine, spread just over 1,000 pounds of grass seed.
Tomorrow it's back to manual labor as I spread some top soil. Shouldn't be quite so long, but DEFINITELY going to be a workout... and I have the gym that night, too. It's going to take a bit out of me, but I think I'll be able to move up my scheduled amount on dead and squat, and maybe push through bench.
So the surgeon is like. "your pt is very clueless" " this poor posture is easily corrected with quality pt" "good for you for doing the barbell stuff, do lots of weight, it wont hurt"
So the surgeon is like. "your pt is very clueless" " this poor posture is easily corrected with quality pt" "good for you for doing the barbell stuff, do lots of weight, it wont hurt"
On June 21 2011 10:56 phyre112 wrote: Working in the sun has finally caught up with me; rather than just the farmers tan I've been going with, I'm finally sunburnt, which is clearly not good for my health, if only minorly affecting my fitness. After pulling rocks on friday, saturday and sunday I had a "break" today where we spread grass seed instead. Ten laps of the 1.5 mile course, took from 8 am to about 2 pm of straight sunshine, spread just over 1,000 pounds of grass seed.
Tomorrow it's back to manual labor as I spread some top soil. Shouldn't be quite so long, but DEFINITELY going to be a workout... and I have the gym that night, too. It's going to take a bit out of me, but I think I'll be able to move up my scheduled amount on dead and squat, and maybe push through bench.
what job is this? you workin for your dads company or just a general labour job?
On June 21 2011 10:56 phyre112 wrote: Working in the sun has finally caught up with me; rather than just the farmers tan I've been going with, I'm finally sunburnt, which is clearly not good for my health, if only minorly affecting my fitness. After pulling rocks on friday, saturday and sunday I had a "break" today where we spread grass seed instead. Ten laps of the 1.5 mile course, took from 8 am to about 2 pm of straight sunshine, spread just over 1,000 pounds of grass seed.
Tomorrow it's back to manual labor as I spread some top soil. Shouldn't be quite so long, but DEFINITELY going to be a workout... and I have the gym that night, too. It's going to take a bit out of me, but I think I'll be able to move up my scheduled amount on dead and squat, and maybe push through bench.
what job is this? you workin for your dads company or just a general labour job?
My dad teaches highschool, and coaches cross country at the same school. The school hired someone to cut a new course through the woods behind school, but much of the course wasn't to the state minimum standards, so the school hired dad to "fix" what the other guy did. We've spent my five weeks of summer so far cutting trees and dragging them out of the trail, pulling the stumps, digging up rocks, digging up and moving old stone walls, from when the land was cow pasture, and spreading grass seed. There's still another two-three weeks to do, and we have to hope it rains soon.
It's not a company, it's just dad and me, and on a few days one of my cousins. Should pay for textbooks when I go back to school in the fall.
On June 21 2011 10:00 decafchicken wrote: @Sjarl...i feel like your OHP is low for your manliness lol. Then again i feel like mine is also quite low (3x5 probably around 70kg or so) for my body/other lifts.
I guess that is because I only did push presses for a while. But we'll see how this linear progression goes.
Froadac, you should look into Esther Gokhale for posture stuff: www.egwellness.com. I have her book and really think it's something great and revolutionary. Also if I recall correctly you're in California? That's where she's located and there are tons of classes in her method offered across the state.
Obviously I don't know your particular situation, but it might be something to look into.
BouBou: What are your strength levels? If you are still weak after year of Crossfit then of course SS will help you.
@Zafrumi: LIGHTWEIGHT! Keep it coming.
Regarding belts..I feel that they have a twofold purpose. The first is to give slight support to the lifter by helping him activate his core and give a confidence boost.
The second one is when the lifter starts to know his belt and he/she can feel its support and the difference it makes.
There is no specific point when one should start using belts.
EPT
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