Bumper Plates, Hook Grip, Chalk and Singlets. A Texas Farmer Lifts.

[IrishLassie78]

I would like to say a few things that I have learned about the jerk. So I started going to yoga last fall as a way to help balance my exercise and give me some piece of mind. It did those things but also taught me a few things about the classic lifts. One of the things the instructor always told us was to zip up through our ribs and tighten our core. When you are standing in the rack position about to jerk, you think you are going to have to throw the bar with your arms. This is not the case. You want a stable shelf made out of your shoulders and chest from which to launch the bar with your legs and hips. This cue of zipping up thru my ribs also cues me to tighten my upper abs. This helps me not dip forward on the dip as my chest and abs are locked in an upright position. This also makes me focus on launching from my hips vs throwing from my arms. Anyway. it came in helpful today as I kicked some serious azz on my jerks at the end.
.

OH... EM... GEE!!! I used to be a Yoga and Pilates instructor and I totally forgot about zipping my ribs. facepalm.jpg Thanks for that tip. Will apply to rack jerks tonight

[jjeane]

OH... EM... GEE!!! I used to be a Yoga and Pilates instructor and I totally forgot about zipping my ribs. facepalm.jpg Thanks for that tip. Will apply to rack jerks tonight

Oh good! I am glad someone thinks it might be helpful. Most people are like WTF, who needs jerk help! LOL! Let me know if it works for you. It made a huge difference in my jerks.

[thehobbes]

I nailed every one of these jerks. The first few were kinda rocky as I forgot about the zipping up my ribs, but once I start launching from the hips it was all good!! I had no idea if this time was good or not as I don't normally do these sorts of things. I texted Mel after and told her how I did. She told me the standard for 10 jerks @85% in 3 min or under. So hell yes!! Tomorrow is rest day then Thurs is evil x10's again. But it is all good.

Awesome work JJ, you're kickin' ass (and jerks )!

[viccles007]

Nice workout JJ! Congrats on nailing those jerks!

[wishiwasdivin]

Doing some good work JJ.

[JenSTL4]

Great work Jani! Way to get those jerks

[jjeane]

Awesome work JJ, you're kickin' ass (and jerks )!

Heck yes! Gotta rock on!!

Nice workout JJ! Congrats on nailing those jerks!

Thanks! jerks are a nemesis of mine!

Doing some good work JJ.

Thanks!

Great work Jani! Way to get those jerks

I try!

-----------------------------
Ok, a little behind as always. Youngest got strep and then I got sick so ended up taking Wed and Thurs a rest days. Fri was an at home session then went to Crossfit big D yesterday to train with the team. There was some political BS that went down so the club moved training locations. I stay out of it, I'm just here to lift.

Fri at home. All done with a 20K bar

Push Press
barx5,10x30,2x10x32

Back Squat
3x30,3x40,10x50,3x10x53

Behind the neck Snatch grip push press
3x10x33

3 rounds drop snatch triple+OHS triple+ 10 KB swing with 2 min rest
Did the first two at 25 with the swings using a 23# DB, it is all I had. The last round was at 28

Saturday
I started to get worried about this workout on Fri when I realized that it included block cleans at higher than my PR. Joel always said you should be able to lift more from blocks than from the floor but I have never gotten close. But I realized i had the strength and the power to do it. i just couldn't let my mind tell me I couldn't!!

Smooth Snatch+ power snatch for 5 then add 3 K and snatch til you miss reps every 90 secs
2x25,30,2x35,2x37,38+ 40,43,45F,45 make, 2 fails at 46 moving on

Snatch Dead Lift EMOM
5@46,5@49,5@52,5@54,5@58

Clean from blocks previous PR was 51
6@42,5@45,4@48,3@51,2@54 PR and easy,57 PR
10@ 51 in 3:13 not too shabby

Jerk drill. Rear foot up against a wall, dip and drop. Did this at bar,25 and 30. Goal is to no move your chest forward and just drop

Not to bad. I am tired and sore. Glad I got on antibiotics early. Did not have time to be sick I tell you.

[NorwichGrad]

Ugh.. Sorry about the strep.

Congrats on the PR! The red plates are gonna get bitchslapped soon!

Jerks are one of those "it's so simple, yet complicated enough that it trips up 50% of weightlifters" lifts..

BTW, that jerk drill you shared with Melissa in her journal, those are great! I've been having my lifters with jerk issues do them..

[jjeane]

Ugh.. Sorry about the strep.

Congrats on the PR! The red plates are gonna get bitchslapped soon!

Jerks are one of those "it's so simple, yet complicated enough that it trips up 50% of weightlifters" lifts..

BTW, that jerk drill you shared with Melissa in her journal, those are great! I've been having my lifters with jerk issues do them..

Luckily we got her to the doc early.
Yes, I would love to CJ those reds. The 60 jerk is the next mini goal. Then BW, then reds unless i end up weighing 65K1 LOL!
Glad the jerk drill helped. I am so grateful to be able to go train with a group, or I wouldn't get things like that. There were 18 of us yesterday training. It was so cool. You get to see and talk to so many people. Knowledge bank like you can't imagine!

[gobbles23]

Drama stinks! I try to avoid it at all costs by avoiding everything, lol!!!

Awesome that yoga was able to help you improve your snatches!!! Yoga is so cool, I do a bunch of yoga stretches but I'd love to really get into it.

Glad you got some medicine early and didn't have to take much time out of your life being sick!!!

[jjeane]

Jani,

GREAT WORK! I think you are ready for the next level of training. The question is are you ready for the next evolution?

When we want to learn something new – riding a bike, swimming, cooking, driving, lifting, etc… - we start off with a huge task ahead of us. And as we try to learn, we face many problems. Big problems. And in order to get good at that ‘something’ we want to learn, one of the things we do is solve the big problems and hopefully make them smaller problems, and eventually make the problems go away . Another thing we do to get good at something is practice…and practice… and practice some more.

Some activities require zero skills, like boiling pot of water. Some activities require a much higher level of skills, like flying a remote control toy helicopter. Olympic Weightlifting is one of those activities that require skills, and commitment, and lots of practice.. The sport also requires courage…Jumping under a heavy dynamic load is scary.

A good analogy I use is the “crawl, walk, run method.” First we learn how to crawl, then we have to learn how to walk if we ever expect to run. What’s great about our journey to continuous improvement is that as we get good at something, we will always find something else to improve upon. Such is life. Weightlifting is a microcosm of real life. There is always room for improvement as we get better at it.

You have met the expectations of this ‘crawl phase.’ Congratulations. Let me know if you are ready to start the ‘walk phase’ and I’d be glad to continue with your journey.

The reason for this lengthy post is I don’t want you to think I’m nitpicky, because I will appear as one if you expect to keep progressing.

Excellent progress you’ve made!! Bodyweight clean and jerk in a year! You think I’m kidding?

Joel, do you remember this conversation? Do you realize it was almost 3 years ago? I still haven't hit BW CJ, but I think I have made it to a medium speed walk! LOL!

[NorwichGrad]

Joel, do you remember this conversation? Do you realize it was almost 3 years ago? I still haven't hit BW CJ, but I think I have made it to a medium speed walk! LOL!

Has it been that long? And you're still going at it with WL.. You're NUTS!

Not true.. You C&J the blue plates. Those are 40-kg. The you have the bar.. That's 15-kg. That's 55-kg. 121-lbs. So 138-lbs minus 121 is 17-lbs.. 8-kg.. That's close enough.

[MatTheCur]

Has it been that long? And you're still going at it with WL.. You're NUTS!

Not true.. You C&J the blue plates. Those are 40-kg. The you have the bar.. That's 15-kg. That's 55-kg. 121-lbs. So 138-lbs minus 121 is 17-lbs.. 8-kg.. That's close enough.

Being nuts is a requirement.

[jjeane]

Has it been that long? And you're still going at it with WL.. You're NUTS!

Not true.. You C&J the blue plates. Those are 40-kg. The you have the bar.. That's 15-kg. That's 55-kg. 121-lbs. So 138-lbs minus 121 is 17-lbs.. 8-kg.. That's close enough.

Yes sir it has been 3 years. And you are right, I am nuts! Do you remember this?



The best snatch in that is a 38 and I am struggling to hold it over head. I went back and looked and my first max out total was 60/80 in # or 27/38/65! 65!!!! Best now is 107. Anyway. it is crazy how little by little we get stronger and better and so many people quit because it isn't over night.
And on the BW CJ, I have come with in 5K of one. It is on my mission list this year! Oh and BTW tomorrow is FXTX, the only goal I have is 60 CJ. I'll let you know!

Being nuts is a requirement.

yes it is for sure!

[NorwichGrad]

Oh! Yes! Hahahahaha.

I will always, always remember the ones where your starting position was 10 feet wide and your final position was feet together. That is unforgettable.

That was the first time I bertstared a computer screen while giving myself a double face palm. Lmao.

You have come a long way! So proud of you!

[jjeane]

Oh! Yes! Hahahahaha.

I will always, always remember the ones where your starting position was 10 feet wide and your final position was feet together. That is unforgettable.

That was the first time I bertstared a computer screen while giving myself a double face palm. Lmao.

You have come a long way! So proud of you!

Lol! Yes! That is me now! Total slack jaw face palm wtf am I doing!!! Oh man. And the arm pulling! Or the power cleans with gloves in the beginning? You should see my palms now. Callus picking is a pass time. Anyway.
You just have to keep trying. . Eventually you have to get better! I doubt I could have gotten much worse! Lol!!

[geek23ka]

in.

[jjeane]

in.

GEEK!! So good to see you and see you are lifting again! I'll stop in and sub!

Okay meet number 12 is in the books. I achieved both of my goals. I totaled and hit 60 on my CJ finally. So my PR's are now 50/60/110! BOOM! Goal for Lock and Load is 52/63/115. But we shall see. Back to the gym today.

The meet went really well. I wanted to go higher on snatch but I declared 43 and wanted to up it but we ran out of time. So I went 43/46/48. I have never made it from 43 to 46 successfully with nothing in between so that was cool. On CJ I opened at 57, highest yet. Nailed it. Cleaned 60 and pressed out the jerk. They gave me a bunch of **** cause they we like smile and don't shake your head. They would have given it to you. But I didn't want a hand out. I wanted that jerk nailed. So I did it a second time and no press out. BOOM!!! I am a happy momma! Here is the vid.




And my Monday thought

[MatTheCur]

WOOO! You GO girl! Those were awesome!

How're you feeling, post-meet??

[NorwichGrad]

Congrats JJ!

And we were just talking about body weight CJ the other day. You nailed it!

[jjeane]

WOOO! You GO girl! Those were awesome!

How're you feeling, post-meet??

Thank you!! Not bad for an almost 40 yr old!
I am feeling tired and tight. But ready to get back to the grind. I am on a mission now! LOL!

Congrats JJ!

And we were just talking about body weight CJ the other day. You nailed it!

Let's say I'm close. Weight for this meet was 64.5, so less than 10#. Goal is to be at sub 63 for Lock and Load. I want to earn that BW CJ fair and square.

[JenSTL4]

Way to go Jani!!! Those looked great!

[viccles007]

Congrats on the meet and achieving your goals. Those snatches looked awesome!!

[geek23ka]

Let's say I'm close. Weight for this meet was 64.5, so less than 10#. Goal is to be at sub 63 for Lock and Load. I want to earn that BW CJ fair and square.

you got dis



lovely strong lifts at the meet. proud of you.

[IrishLassie78]

Congrats on the meet! Yay for PRs By the way, your "zip your ribs and drive with your hips," cue with the jerks has helped me big time. No more leaning forward on the dip and having to over compensate by pushing the bar backwards on the drive.

[gobbles23]

Awesome job, as always You are always so impressive!! Love how you are on a mission now, hahaha! You can do it

[NorwichGrad]

Jani,

Just wanted to share this. Thanks.


http://forum.bodybuilding.com/showth...hp?t=170870721