Suggestions on power snatch and clean? I don't even know where to begin. I wan't to do these exercises, but I want to make sure I get the form down first. They just seem to be so intimidating.
Suggestions on power snatch and clean? I don't even know where to begin. I wan't to do these exercises, but I want to make sure I get the form down first. They just seem to be so intimidating.
The power clean is considerably easier to learn. I cannot power-snatch properly, will probably work with an Olympic weightlifting coach when I want to start. There are a few in my area.
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
Warmups
Moderate rowing for 2:30
High knee marches
Air squats
Kettlebell swings
Squat stretch
Static hip flexor stretch
Workout
For front squats, I once again focused primarily on form - slow down, fast up. I stopped the set as soon as I felt any kind of forward pitch (BTBAM suggested this happens when my hamstrings relax at the bottom, and focusing on "slow down fast up" has certainly helped this a lot).
Front squats: 5x45, 5x95, 3x115, 3x135, 2x2x155
I've reset on the press, incrementing by 5lbs each time
Press: 5x45, 5x65, 3x5x90
Working on the "grease the groove" technique for chins, so will be doing them every workout, even if its just a couple of sets. The aim is to go nowhere close to failure and do reps explosively.
Chins: 3, 3
Hang power cleans: 3x95
Power cleans: 2x3x95, 5x115
Conditioning/practice
Sticking with the Tabata method for conditioning in the forseeable future, it is quick, brutal, and sends my heart rate through the roof in a very short time. For the burpees I used the variation with the pushup (see here: http://tabataexercise.com/tabata-burpees/).
Tabata burpees (w/pushup): 7, 6, 5, 5, 4, 4, 4, 4 (these are the reps I achieved in each 20 sec interval)
Kettlebell snatches: practiced
Wall balls (finisher): 25x15lb ball (9ft throw)
Cossacks squat: Can now do these quite easily with no hand support
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
looking MUCH better, Zen! Can you see what I was pointing out now? You are making it look like a true olympic front squat.
Pendlay makes a good point about the upper back fatiguing much faster with a front squat, causing the back to curve and round in a wrong way soon in the lift. He says that this will just go away with time, so as you keep adding weight don't worry immediately about the upper back round-age. Just focus on staying as upright as possible and mimicking your lighter sets, the strength will be substantial and quality. Good luck, and great improvements!
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looking MUCH better, Zen! Can you see what I was pointing out now? You are making it look like a true olympic front squat.
Pendlay makes a good point about the upper back fatiguing much faster with a front squat, causing the back to curve and round in a wrong way soon in the lift. He says that this will just go away with time, so as you keep adding weight don't worry immediately about the upper back round-age. Just focus on staying as upright as possible and mimicking your lighter sets, the strength will be substantial and quality. Good luck, and great improvements!
Thanks! I could definitely feel what you were pointing out while doing my set, going down slower allowed me to keep tightness through my hips and hamstrings, and I was able to control the bounce at the bottom so that it propelled the weight up instead of forward.
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
Assistance/form work Power clean (form): 2x3x95 [work on the hang clean next time, focus on the jump and touching the thigh the time after] Stiff leg deads: 5x95, 2x6x135 Hypers: 8x25, 10x25
Conditioning Wall balls - Tabata protocol: MIN 6
Basically I do eight rounds of 20 seconds with a 10 second interval. The round with the minimum reps is my score, in this case 6. Killer, hamstrings, glutes and lower back are smoked.
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
Good stuff on those front squats! Nice to see some videos.
I don't train really to win contests. Not to win friends. Not to look pretty. Not to look at some chick's ass. I train and train very hard cause it's uncomfortable. It's painful. It's demanding. I like that. Time to bleed. - Manu
Good stuff on those front squats! Nice to see some videos.
Thanks brah!
12/18/2010
Warmup Rowing for 2:30, High knee march, A-skips, butt kicks, hip flexor stretch, squat stretch
Workout Front squat: 5x45, 3x95, 3x115, 3x135, 3x155, 2x160 Press: 5x45, 5x70, 3x5x92.5 Pull-ups (grease the groove method): 3, 3
Assistance Kettlebell get-ups: 2 x (each side) x35lbs Kettlebell snatches: Practice
Notes
I worked on keeping my wrist alignment during the press, and found the weight went up much easier and more forcefully when I did this. I have flexible and floppy wrists, and realized I was letting them bend backward and decreasing my leverage. Will focus on good wrist alignment in the future.
Pull-ups were harder following the press.
With kettlebell get-ups, I'm focusing on using them as a mobility drill and working on technique, not bothered with increasing weight or reps just yet
I have a date with my wife, so I had to leave the gym early, will do power cleans tomorrow, working on form from the hang position
I'm still logging my food intake on myplate, just not posting it here. Average is 2500 cals, 170 P, 100 F, the remainder carbs.
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
Warmup High knee march, A-skips, butt kicks, hip flexor stretch, squat stretch
Workout
Kettlebell get-ups: 2 x (each arm) x 35lbs
Kettlebell snatch: 10 x (right arm) x 35lbs, 10 x (left arm) x 35lbs, 10 x (switch arms) x 35lbs
Cossack squats: I can finally do cossack squats without putting my hands on the floor for support. Was barely able to do them with both hands on the floor when I started.
Tabata kettlebell snatches with a 35lb kettlebell, switched arms each interval: Averaged 7-9 reps per interval for 8 intervals, not too bad
Stretching Pigeon, cobbler, bridge, wheel
Wheel still needs some work, can get into it, but not very aesthetic at the moment.
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
Am visiting family for Christmas break, so I won't be doing any training until I return, apart from playing around with my kettlebell. Back on the 28th, will train on the 29th.
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
Adult gymnastics class @ Broadway gymnastics, Los Angeles
Most fun I've had in a while, tumbling, forward tucks, flips, uneven bar work, dragon kicks and whole bunch of other gymnastics goodness. Anyone in the LA area looking to incorporate gymnastics, this is highly recommended. Coach Jones is fantastic.
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
Back home after 5 days in Fort Lauderdale, FL. Was pretty tired from the flight so just worked out at home. I got an Iron Gym so I can work my pull-ups/chins using the frequency method. Right now I do 3 pullups every time I use the restroom.
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
that site was nice
why dont you do pistols off a box and keep increasing the depth as you progress? thats how am learning them now...
Yep, that's what I'm doing. It's not a major concern for me, focusing on my compound lifts and pull-ups mainly. Pistols are more of a fun move that I want to master, but wont put too much effort into just yet until later. I can already do them to a low box, as well as do a full pistol if I hold on to my door.
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
Felt a little under the weather, so decided to play it safe and skip the gym. Stuck with the chins every time I used the loo, and did a few kettlebell squats to keep moving.
Parallel-grip chins: 6x3 Kettlebell squats: 20x44lb bell (switched hands after 10 reps)
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
Felt a little under the weather, so decided to play it safe and skip the gym. Stuck with the chins every time I used the loo, and did a few kettlebell squats to keep moving.
Parallel-grip chins: 6x3 Kettlebell squats: 20x44lb bell (switched hands after 10 reps)
nice work man. are KB squats with the KB overhead?
nice work man. are KB squats with the KB overhead?
Nope, I hold it in the rack position. I can do overhead KB squats with up to 35lbs, but with my 44lbs at home its a little risky because there is no way to dump safely without smashing my floor.
12/30/2010
Was still not 100% yesterday, so will stick with simple home stuff until I'm feeling good enough to hit the gym.
Chins (frequency method): 10x3 (that's 10 sets of 3 reps, just for clarification). KB front squats: 2x10x44lb
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
Watched the Rose Parade, showed my friend some kettlebell moves, did a few chins, not much.
1/2/2011
First day back in the gym, ate lunch too late so still had food in my belly. Got to the gym late, was only able to do front squats before it closed. Felt decent though.
Warmup
Walking for 2:30
Butt kicks
High knee march
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
FYI, going to simplify even further because it is hard to maintain energy towards the end of weekday workouts after a long day at work + long commute. Pull-ups will be trained throughout the week at home, so no need to include them in the workouts.
Tuesday:
Front squat (triples, linear progression)
Press (3x5 LP)
Assistance: Abs
Thursday:
Power snatch (triples) OR Overhead squat (2x8)
Power cleans (triples)
Assistance: Hypers
Saturday:
Front squat (triples)
Press (3x5)
Power cleans (triples)
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
Started training the power snatch as planned. The main reason I'm doing it is because it is otherwise very hard to get the bar into position for an overhead squat.
Hang power snatch: lots of sets (10+) with just the bar, 3x2x65, 3x2x75 Power clean: 3-5 sets with 95lbs (form work), 2x3x115, 3x3x135
Main focus on both of these was keeping my arms straight until the top of the jump. Still not perfect though, I really want to make it down to Waxman's gym for a few sessions so I can have a proper Oly coach look at my form.
Abs: Hanging leg raises, lying leg raise Kettlebell swings: 40x44lb kettlebell (aim is 100 consecutive swings, then move to a heavier bell) Chins (frequency method): 4x4
This week will do sets of 4, next week sets of 5. Haven't tested max since starting frequency method, will test it once I'm doing sets of 10. On days I don't workout, I'm still doing the chins, usually 4-5 sets, just not logging them.
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
Went to a rock climbing gym for the first time and tried bouldering. Was able to do the beginner routes (VB), and managed to do one V0 route (routes are rated from V0-V16, 16 being the hardest). The hardest part by far was trying to get a firm hold rather than brute strength. Finger strength is a serious factor, and almost impossible to train in the gym.
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
Went to a rock climbing gym for the first time and tried bouldering. Was able to do the beginner routes (VB), and managed to do one V0 route (routes are rated from V0-V16, 16 being the hardest). The hardest part by far was trying to get a firm hold rather than brute strength. Finger strength is a serious factor, and almost impossible to train in the gym.
Nice! I hope you had fun. I remember the first time that I went I spent many hours there and all of the calluses that I had on my hands were ripped off and sore for the following days.
this message is hidden because bogui94 is on your ignore list.
Nice! I hope you had fun. I remember the first time that I went I spent many hours there and all of the calluses that I had on my hands were ripped off and sore for the following days.
Yeah, it was a lot of fun, but much harder than expected. The hardest part for me was just holding on to those seemingly tiny holds, I didn't have the finger strength even for many of the V0 holds. My fingers basically kept giving out, I didn't feel like the rest of my body was doing much work, but I'm sure that will improve as my fingers get stronger.
I went to Arcadia Rock Climbing, which one did you go to?
"Beyond a critical point within a finite space, freedom diminishes as numbers increase. This is as true of humans in the finite space of a planetary ecosystem as it is of gas molecules in a sealed flask. The human question is not how many can possibly survive within the system, but what kind of existence is possible for those who do survive.
" - Pardot Kynes
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