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Hang power cleans @ 125
3, 4, 3, 3, 2 = 15
When I did these about a month ago, I did 4 reps in every set, giving a total of 20. That's a big drop today, simply because I couldn't get any power from my hips.
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Back squats:
135 x 10
185 x 4
190 x 3
195 x 3
200 x 3
205 x 3
210 x 1 (and a half!)
215 (F)
My form was much better than last week, when I struggled to get full hamstring to calf depth. Today I used 4 risers as a guide and, when reviewing today's video, I think that qualifies for a2g. The second rep at 210 was pretty close, but if I'm being very strict with myself I would have to say that was a no rep. Still, I thought it was worth trying for at least a single rep at 215, but I knew it would be a close thing, so I moved the risers closer to the rack. This is so if I failed I could drop the bar onto the safeties, which is exactly what happened.
4 comments:
I must be a pain in the ass sometimes, but unfortunately this does not qualify for atg, or hamstring to calf. It's in the name, the hamstring must touch the calf, pause your video at 16 seconds and you'll see there is no contact between the calves and hamstrings. It's hard to see from this angle, but pause the following one at 3:35 (right as it turns to 3:35)
http://www.youtube.com/watch?v=jJLCCye3vKw
It's hard to see from the angle, but look how close my butt is to my calves, compared to your video at 16 seconds. Or this one using the front squat, pause the video at 2:24 (this one is clearer)
http://www.youtube.com/watch?v=_lV_qlojrjY&list=UUY76daDPRwJx9guouwnll4A&index=16&feature=plcp
My hamstrings are pressed right against my calves. Front squats however are usually easier to achieve that depth. The think the reasons may be that you lean forwards a bit too much, it's okay to let your knees travel over your toes a bit, watching my video you'll see this clearly happens. Second it's nearly impossible to hit hamstring to calf with risers, simply because they get in the way.
Having said all that, risers are still a great way to hit below parallel depth (which they all were) with consistency. Honestly do not worry about hamstring to calf, I do it, but we have different body mechanics, the way you squatted in this video, with the risers is more than fine.
Lastly, and maybe most importantly, look at your front squat video from January 5th, see how much lower you are there....that's hamstring to calf depth.
I looked at someone else's squat video on YouTube today (don't know who they are - it just came up as a recommended video after playing mine) and I could see that they were much more upright than me. Their knees looked as if they never went in front of their toes.
I certainly don't think you're being a pain! My form has improved, but it still has some way to go. My front squats are a bit better than my back ones, but I still need to work on my grip. I'm not too frustrated by this, but I know there is a lot of room for improvement which I think will simply come with more practice.
When I watch you or CrossFit athletes in videos - like the Ben Smith one you linked to last week - there's almost an elegance in the form and technique that comes from doing the movements over and over. The main thing is, I'm getting a decent workout, although I do want to get to the point where my movements are more precise and fluid. I'll just keep plugging away at it.
Don't be afraid to criticize! Sometimes I won't know something is wrong unless you tell me, which is the only way I'll get better.
Yesterday at Cheryl's family's party, her cousin Leslie - whom I haven't seen for a year - kept punching me in the butt because she couldn't believe how my glutes have changed. I don't think her husband was too impressed! I'm not worried about Cher - she was encouraging Leslie.
That is true, I'm just a hard trainer to please. It's not only about practise, while I do have more specific practise at this stuff, a lot of it still has to do with coordination and natural ability.
This is by no means an insult, but coordination, or as some say 'natural athleticism' isn't your strong suit, it's simply how your brain works and nothing you can really change. Because of that it simply takes longer to learn.
I was an athlete growing up, playing hockey, lacrosse, tennis, badminton, basketball, and competitive football, and learning this stuff seems to come very natural and where my fluid movement comes from (I didn't sneak off for smokes instead of a run...like some people haha).
I once remember Josh Everett (a amazing crossfitter and one of the best olympic lifters) said he sucks at learning new things and takes sooo much practise to get it right, so it will come.
Brad, my cop client (the tall broad shouldered one) has the coordination of a donkey, one of my worst clients by a long shot....imagine my frustration teaching him to squat (which he still suffers with.)
If you think my coordination in the gym is bad, you should see me on the dance floor. Donkey would be an improvement.
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