It's a stable, consistent lockout position, like the externally rotated shoulder is. A neutral wrist obviously won't be very stable at limit weights and the other choice is fully bent forward which is obviously not going to work. Some people use wrist wraps/tape if they have pain with it. I never have pain in the lock, my left one bothers me a bit while front squatting sometimes but thats from an old rugby injury.

BrTarolg

United Kingdom3574 Posts

September 03 2013 10:51 GMT

#962

Been a while

I started on a program that my friend helped me with so i could start lifting whilst working fulltime

It's been 4 months in, it's a combination of WL + some bulking

I've gone from weighing 58kg to 65kg now
Snatching 50kg, clean 80 (jerk sucks)
Squat max is now 90kg 5x5, bench max 60kg 6x3 (bench sucks)

Huge gains and difference from what i used to be.
Gonna make it!

My goal is squat double BW, snatch BW (probably closest to this) Bench 1.5 BW (probably farthest from this), weigh 70kg (should hit target by the end of the year)

Reckon given my clean i should have a lot more in my snatch so theres some tek work to be done

decafchicken

United States20154 Posts

September 04 2013 14:53 GMT

#963

Some lol bashing by my coach on USAW
http://sportivnypress.com/documents/SUB_56.html

Congrats on the progress brt!

BenKen

United States860 Posts

September 04 2013 15:27 GMT

#964

On September 04 2013 23:53 decafchicken wrote:
Some lol bashing by my coach on USAW
http://sportivnypress.com/documents/SUB_56.html

Congrats on the progress brt!

USAW Olympic qualifying system hurts my brain. I'm pretty sure I have absolutely zero understanding of how it works.

decafchicken

United States20154 Posts

September 04 2013 15:43 GMT

#965

Pretty sure USAW doesn't either lol.

Flicky

England2669 Posts

September 09 2013 18:33 GMT

#966

I've been doing about four months of olympic lifting. I'm 5'3" and 60kg and my 1RMs are 45kg in Snatch and 65kg in C+J. I've not really had a proper routine at the gym, I usually just do random numbers of what Dimsum outlined (what his coach recommends)

Obviously this isn't optimal, does someone have some reps/sets and weights I should be aiming for during my workouts?

I'm pretty sure I'm losing strength with what I'm doing right now.

GuiltyJerk

United States584 Posts

September 10 2013 22:53 GMT

#967

After being wishy-washy about starting for a long time, I finally did my first session of olympic lifting today!! It was great fun, lots of progress to be made. No coach so I'm on my own though

Gonna try to get videos at some point but I can't be sure when/if that'll happen. Did the Pendlay progressions from the How to Snatch and How to Clean videos, added weight slowly, was in a bit of a rush because I had a class creeping up on me. I'm following a slightly modified version of his program for combining powerlifting and olympic lifting, so today was all about hangs. Anyway, here's the workout I started with :D

Weights in pounds
Hang above knee Snatch 6x1x65/3x1x75/3x1x60
Hang above knee CJ 2x1x75/3x1x95/1x115/2x95

AoN.DimSum

United States2983 Posts

September 11 2013 01:14 GMT

#968

On September 10 2013 03:33 Flicky wrote:
I've been doing about four months of olympic lifting. I'm 5'3" and 60kg and my 1RMs are 45kg in Snatch and 65kg in C+J. I've not really had a proper routine at the gym, I usually just do random numbers of what Dimsum outlined (what his coach recommends)

Obviously this isn't optimal, does someone have some reps/sets and weights I should be aiming for during my workouts?

I'm pretty sure I'm losing strength with what I'm doing right now.

I probably wouldnt set % for the oly lifts since you are new. I would spend 4-6 sets at a comfortable weight to get used to the movement.

The strength lifts (back squats/ presses/ deadlifts ) should have a linear progression. Could you post videos of your lifts and the amount of days you are lifting. I will give you some exercises to work on your weaknesses.

For example
week1
day1
hang snatch (triples) comfortable weight - 4-6 sets
snatch pull (3x3) (work with comfortable weight, 80-100% of snatch)
back squat 5x3 70%

week2
day1
hip snatch + above knee snatch
snatch pull (3x3) (work with comfortable weight, 80-100% of snatch)
back squat 5x3 75%

Entropic

Canada2837 Posts

September 21 2013 02:08 GMT

#969

Getting settled in my master's program in economics. New city, new training environment. Currently training in the crossfit box affiliated with the university I'm attending.

Just some lighter lifts today (coming off a shoulder and knee injury).

102kg Snatch

125kg Clean & Jerk

Current Maxes: 120/140/182/200 Sn/CJ/FS/BS

Consistency wise I'm good for 110/130 almost any day of the week (say MWF). In the middle of job hunting season at the moment (for the graduating class) so I probably won't be doing a competition until at least Janruary. I plan to do as many as I can next year to prepare for next year's nationals. I need a 245kg total (85kg class) to qualify.

AoN.DimSum

United States2983 Posts

September 28 2013 01:21 GMT

#970

nice job! gl with the job search!

This week I went to two gyms and got some technique work fixed. I changed both lifts to have a static start since I actually don't keep the bar close enough to my body at the start position.

In the clean, I'm actively trying to keep my arms straight by flaring my lats and squeezing my triceps. Also need to angle my elbows out which keeps my arms straight. I was told that I couldnt reach full extension since I arm bend way too early. It's looking better than before since I'm not jumping back as much to compensate for cutting my pull.

decafchicken

United States20154 Posts

October 01 2013 18:12 GMT

#971

Who told you to squeeze your triceps? I've heard and am of the opinion not to do it. A perfect relaxed arm might not be straight and you don't need to flex the triceps to prevent arm bend (which yeah you usually have a decent amount of). If you're squeezing your triceps that would actually weaken your pull (more arms less legs) and slow your speed under the bar/turnover (not relaxed) IMO.

AoN.DimSum

United States2983 Posts

October 02 2013 00:09 GMT

#972

just squeezing triceps off the floor to keep my arms straight. In the videos, I usually arm bend when i get to my hip, but I am extending better than before.

decafchicken

United States20154 Posts

October 02 2013 19:13 GMT

#973

Do you have trouble keeping them straight by just relaxing them off the ground?

Flicky

England2669 Posts

October 02 2013 21:19 GMT

#974

What is the best angle for a technique video?

I'm going to get some up soon.

decafchicken

United States20154 Posts

October 02 2013 22:24 GMT

#975

In between the side and front.

AoN.DimSum

United States2983 Posts

October 03 2013 01:34 GMT

#976

On October 03 2013 04:13 decafchicken wrote:
Do you have trouble keeping them straight by just relaxing them off the ground?

yeah I have trouble staying straight off the floor, its just a cue to get my arms straight

MeShiet

Canada290 Posts

October 05 2013 21:19 GMT

#977

Howdy y'all. It's been a while since I've last posted but there really hasn't been much to post about on my end. Hit 86 on the snatch today but didn't get video of it, then followed with 96 on the CNJ. Squat's still hilariously low and is taking some time to get back to where it was during summer now that school has started again.