Another PR+workout+Clip :)

[coolcolj]

PowerClean and PowerJerk PR from today
see below for full description

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http://www.members.optushome.com.au...owerClean+PowerJerkPR198_207Miss_22July03.mpg


Tuesday 22nd July - DELOAD - Week 4 - Day 3 - Lower Body 2

Well technically I shouldn't be PR'ing until next week when the Deloading fully works it's magic, but what the hell I felt good today and bagged me a minor PR and almost got a big PR!!!


OlyLifts

Warmups -
Cleangrip Jump shrug - Bar x 5
SnatchGrip JumpShrug - Bar x 5
DropSnatch - Bar x 5
HangPowerSnatch - Bar x 5

HangPClean+FrontSquat+2PowerJerks+HangPClean+3HangPSnatch - Bar
HangPowerSnatch + 3 DropSnatch + 3 Hang Squat Snatch - Bar

PowerClean + FrontSquat+ PowerJerk - 89lbs x 2
PowerClean + PowerJerk - 89lbs x 2
PowerSnatch - 89lbs x 3
PowerClean + PowerJerk - 109lbs x 2
PowerSnatch - 109lbs x 2
PowerClean + PowerJerk - 131lbs
PowerSnatch - 131lbs


Rest - 2 to 3.5 mins

All using Hook Grip
Powerclean + PowerJerk - 155lbs, 175lbs, 185lbs,
198lbs WOot New PR!!
208lbs - slight pressout!
208lbs - 2 inches short on jerk - dumped!

Damn! 175lbs felt a lot lighter on my chest and overhead, so I thought lets go for a new PR. BAM got 198lbs which is a 8lb PR over my PowerJerk taken from the Rack. I was so close on the first attempt of 208lbs - no problem with the powerclean but the jerk was about 2inches short - pressed it up. What annoys is that I hardly dipped at all, it was mine had I dipped!!!
Still jumping forward and when the weights got heavy the arm bend came back

CleanPulls - 253lbs 3x3

SquatClean + 3 x Hang SquatCleans - 111lbs, 121lbs, 131lbs


Full Oly Back Squats - RAW

Tempo 10X0

Bar x 10


Core and Remedial Work

Reverse Hypers - BW x12

 

[IronLion]

CCJ your technique is looking better everyday, i know that for me a split jerk is the most effecient way to get it overhead, i don't know what your thoughts on the split are but I definately think you have 225 + in you with a split.

 

[Scotsman]

CCJ- Your doing great. My observations are as follows.

Your clean form is impeccable I can't see any way to improve form there.

The jerk is a little off. Here is what I think may be happening. It looks like you lean forward just slightly before you jerk. This could explain why you jump forward. This causes the weight to go behind you and will partially explain why your elbows bend. The other thing is when you land your jerk you turn you feet slightly outward again causing a forward lean. I had a friend in college who did the same thing for a while. Once he kept everything in line his number rocketed up. Hope this helps and maybe someone else can confirm what I saw.

Cheers,
Scotsman

 

[IronLion]

that is a ood observation, I always focus on pushing myself away from the bar instead of pushing the bar up.....this keeps me from pressing it and makes me move quicker for some reason

 

[Liftbig]

PR karma keep em coming!

 

[coolcolj]

Thanks guys

The jerk is so quick it is hard for me to figure where I go wrong, lucky I do video myself
I'll adjust some things next workout and see where I go.
I was doing real well with the lighter weights, but when things get heavier, that's when it matters.

Yeah I should be pushing myself under than bar - I need to get qicker for the dip under - not much time!

Split jerk well definitely be better for me, but I ahven't got aorund to learning it yet, I will soon