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Old 03-30-2012, 07:27 PM   #35
Spartigus
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Training session looked good!! Smash on!

Quote:
Originally Posted by tank View Post
thinking through the segmenting of the lifts....

snatch

from floor to knees - Snatch Grip Deadlift

from knees to power position - Romanian Deadlift?*

turnover and catch - Muscle snatch (hanging snatch, but resting on bars/blocks) & Snatch Grip Jump and Shrug

catch to standing - Snatch Grip Overhead Squat


clean and jerk

from floor to knees - Deadlift

from knees to power position - Romanian Deadlift?*

turnover and catch - Hang Clean/Hang Clean on bars/blocks & Jump and Shrug

catch - Front Squat, snatch grip

jerk - Push Jerk


*I've chosen RDL for lack of better exercise, maybe someone can help me. I'm not even sure, yet, if this would help reinforce the correct technique in this position.
I like the new program variation! It looks great! I am loving this log.

Just to put in my 0.02c for whatever it is worth, so it could very easily be very very wrong.

Dan John always says, if its important do it every day. I dont know if you do this, but get a dowel rod, mark it out and every day practice snatches and cleans. Doesnt have to be long, maybe 5-10 mins of each. Also a good way to warm up, is as you said, break the movement down. You can do this every day, and to help you warm up.

So,
Notes:-
Pull 1 is from the floor to the knees
Pull 2 is from the knees to just before you shrug
Pull 3 is the shrug to the catch

Warmup:-
- Grab the dowel rod (use a bar when you are comfortable with rod) and go from the position of the 3rd pull to the shrug (keep arms straight). At the top of shrug stay on your toes for 2 seconds.
- Then go from 2nd pull to start of 3rd pull a couple of times, then go from 2nd pull to the top of the shrug.
- Then get the bar down to the position of the first pull, and go pull 1 to start of pull 2. Do that a few times. Then go from pull 1 to top of the shrug.

I hope this makes sense, but it helps to break the movement apart and get practice without putting yourself under stress.



The snatch sequence looks good, especially the snatch grip deadlifts to the knees, you can often do these with more than your max snatch for tripples.

I am interested in your choice for muscle snatch instead of hang snatch from blocks?


I would be careful about calling them deadlifts and rdl's and treating them as such. They are similar but different. With the oly pulls, you generally straighten the knees first, the hip angle stays the same, then as the bar passes the knees, the knees should re-bend to get into the start of the most powerful part of the movement, at this point the shoulders should be past the bar, not over them. This is a bit different to a RDL and a deadlift. I would rather see you do a hang snatch pull for snatch, and a hang clean pull for cleans. Or even the clean pull and a snatch pull, but even then I would say do it from a hang position so you know where the 2nd pull is done from.

Note:-
A pull is similar to a high pull, the only difference is the high pull you pull the bar up and bend the elbows. With the clean/snatch pull you do the big tripple extension but the elbows stay straight and locked out. I would imagine its a better way to train the position from above the knees as you still train the explosion and the movement pattern.

When you clean and jerk do you normally do a push jerk or the split jerk?

Any thoughts/corrections/errors/problems on my input?
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