(ME) PC&PP 205X3, Power Clean (PR!) 255X1 [VIDEOS]

[BigLarge]

Took alot of videos today from my workout. I did Power Cleans 3X3 with 205. Power Clean X1 and Front Squat X3 195, 205, 215, 225, 235, 245. Then a final set of Power Clean 255 X1. For some reason you'll notice when i go above 225 on power cleans than i spread my feet on the catch. Im assuming thats bad, but i cannot seem to correct it. Before this workout my best PC was 230lbs about 3 months ago. I've made very good progress! :) I was only scheduled to hit 235lbs today, but i was feeling great so i decided to do a little extra. I know, the form on my 255 isnt that good, i did NOT move my elbows fast enough. Regardless of the form, its still a 25LB PR for me.

Any positive and/or negative comments welcome!

PP 205X3 (2nd set)
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PP 205X3 (3rd set)
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PC 225X1, FSX3
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PC 235X1, FSX3
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PC 245X1, FSX3
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PC 255X1
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[raffiki]

Nice lifting dude.

[Naix]

you're allowed to squat down to catch a power clean. anything above parallel is a power clean.

watching the last one hurt my knees

[sillz100]

higher weights you start catching with your wrists instead of shoulders

[BigLarge]

Thanks for the comments, would appreciate some more constructive criticism. :)

[wilwn]

i guess for the higher weights, make a conscious effort to get under the bar, rather than spread your legs out to compensate for bending your knees and legs.

[raffiki]

Thanks for the comments, would appreciate some more constructive criticism. :)

You seem to already know what needs to be corrected. It looks pretty good for a dude in the gym doing power cleans. The details take time to sort out.

You may try doing dead hang cleans, except catching it high like a power clean. Just deadlift the bar, and without lowering it again, use a shrug and toe raise to pull it, then catch it. You will have to do it with a lighter weight.

http://www.youtube.com/watch?v=D1sPL6bHeWg

[BigLarge]

You seem to already know what needs to be corrected. It looks pretty good for a dude in the gym doing power cleans. The details take time to sort out.

You may try doing dead hang cleans, except catching it high like a power clean. Just deadlift the bar, and without lowering it again, use a shrug and toe raise to pull it, then catch it. You will have to do it with a lighter weight.

http://www.youtube.com/watch?v=D1sPL6bHeWg


Thanks! I used to do hang cleans, but i already felt like my routine had to much in it, so i cut them out. Seeing how fast you got under the bar there was impressive. I think I may do them exactley like you, i need to teach myself how to "drop" under the back quickly.

And recommendations on teaching myself how to drop faster/lower under the bar?

[raffiki]

And recommendations on teaching myself how to drop faster/lower under the bar?

Try running that drill. Remember you are not doing a normal hang clean. You are basically just shrugging it, not pulling it.

I don't really have any kind of cue, I just go for it. Some people like to think of whipping their elbows up as fast as possible. Try to identify anything that might be slowing you down, and then focus on that. Oh, sometimes a lifter might waste time pulling with his arms at the top instead of jumping under the bar immediately after the shrug.

[rogan181]

And recommendations on teaching myself how to drop faster/lower under the bar?

Fast ATG front squats and practice cleans with a lighter weight dropping under it...

[sillz100]

higher weights you start catching with your wrists instead of shoulders
started

[vegasdsm]

strong lifts...

on your front skwats.... (strong as well) your elbows were pointin down a lil....

the PR hurt my knee (just watchin)...