Wednesday, November 20, 2013

Some cleans and Front Squats

These lifts were a couple of weeks ago. I was attempting to use the jerk boxes for a 'tall' position with no counter movement in the clean. What I discovered was that all that additional front squatting was quite fatiguing.

Next are the power cleans. I established a conservative 3RM in the power clean several months ago (~75k) and have tried to add a kilo every 2-4 cleaning sessions (every other week). I was hoping to get to 100k x 3 before the end of the year, but so far I am only at 89k, and 90 is later this week I believe. So, I have time to get close (93-95k) but not quite make it. 

The last part of the video is the front squat. I feel like my feet are too externally rotated, and I need to work on bringing the toes in and using my hips better. I have tweaked the set up (turned the feet in) on cleans, snatches and front squats, and I am working on doing all of them pretty much the same. At the Don McCauley workshop, one of the assistant coaches suggested that my starting stance for cleans and snatches was too narrow, but they didn't offer much guidance on what they thought should determine the starting stance width. 

Shortly after this video I did 220 x 5 (was having a good day) and it went really easily. Last week I did 230 x 5 and it was definitely pretty tough, but no form breakdown except my thoracic and elbows. If I can front squat 100kg for five, I better be able to power clean it soon. 

No comments: