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| Overhead: Solid / Weak core / Tight shoulders |
65 (5), 75 (3), 85 (3), 95 (3), 95 (3), 95 (3), 95 (3), 95 (3)
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Complex: 1 x power squat clean and 1 x front squat
Update: It's probably more accurate to describe this as 1 x power clean and 2 x front squats
(Warm up: 95 x 1, 95 x 2, 95 x 2)
105, 110, 115, 120, 125, 130, 135, 140 (F), 140 (F)
On both failed sets at 140lb, the failure was in getting the bar up to my chest (i.e. the power clean portion). Both failures - shown in the video - were close, but then dropped. I couldn't get enough power from my hips to get the bar up to my chest.
The last time I attempted a routine similar to this I did 2 front squats, not 1 like today. That time I failed to clean 135, so today was an improvement in that respect.
14 comments:
Able to clean 135 now, very nice that's definately a first.
btw what's a power squat clean?
The later sets turned into power cleans plus 2 front squats.
Thanks, although my form looks a bit shaky on some reps.
I've done hang squat cleans; this is the same thing but doing the clean from the ground, not from a standing position. I thought I'd done this move with you and that's what you called it? Anyway, I just googled the term and found this video: http://youtu.be/t13ok_Ai3rA?t=53s.
Yep, that's what I meant by the shaky form!
Visit our comments on August 16, I explain what a power clean is vs a squat clean.
I found the website that I was referring too in that post too.
http://www.cathletics.com/exercises/section.php?sectionID=2
That site is perfect, it clearly explains what each exercise is.
In brief, a power squat clean is 2 different movements, it can't be both. If it's a power clean, it's caught with the knees slightly bent and then you stand up.....if you drop into the full squat (even if the bar is caught high) it CAN'T be a power clean, it is then a squat clean.
Just being picky :)
Frig - how the hell do you remember what's on my blog better than I can? :-)
The movement as I did it in the video is actually what I'd planned on doing; I think I just referred to it incorrectly in this post.
I have a very weird memory....short term doesnt really exist, but I oddly remember things that happened months to years ago like that.
My memory is awful (as this discussion demonstrates.) The only thing I remember long-term is anything Cheryl said months ago. She forgets it the moment the words have passed her lips.
hah that could lead to some interesting conversations I bet.
Other than me referring to the routine with the wrong name, do you think my form was ok, or is there something I could be doing better?
2 little things stand out, as the sets get heavy the weight looks like it transfers to your toes as your heels rise...I notice that most of the set of 135.
Secondly, and this one is a problem for it seems next to everyone (Eric and I seem okay with it but even Jason struggles with this), that's elbow position. Look at where my elbows are pointed when I catch the bar on that complex, now look where yours are pointed. I know it's just a matter of comfort as even in the lighter sets your elbows are down.
Again, those aren't things I am too concerned about as you aren't intending on competing. One thing if your starting position has improved dramatically, keeping your hips low.
Thanks for the advice. Yeah, I noticed the heels/toe thing, too, as well as my elbow position. I could see how horizontal your arms were when you catch the bar in your recent power cleans video, even though you weren't following up with front squats. It's not something I was conscious of until I watched my own video, so at least I'm aware of it now.
Despite the fact I'm not aiming on being a competitive athlete, I'd still like to get my form and technique as near to perfect as possible because it will improve my performance in general. For example, as you noted, my hip movement has improved lately, which is the result of deliberately preparing myself before each rep, rather than rushing into it each time. It's certainly been the reason for my consistency with hang power cleans in recent weeks.
There is a technique I (and numerous olympic lifters) use when catching the bar in a clean, but it's very hard to teach. You can actually see me do it in the videos....but only some is it more obvious. I'm curious if you can spot what it is, but again it would be very hard to pickup now.
Well, it looks like you're getting under the bar more than I do when I catch it on my chest. I', almost upright when I catch it, certainly on the lighter lifts. It's almost as if I'm using my arms too much in moving the weight, rather than hip momentum, although that has improved. Also, my feet are pretty much anchored to the ground! Because of your momentum, you jump up a bit and your feet go out a few inches wider when you land.
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