Topic: An Old Man's quest for good technique

[Jack]

Dustin!

Thanks for your keen observations and watching my stuff! Very much appreciated.

The slant in the torso at catch is getting less in time. It used to be even more.  I feel there is not much point to aim for a vertical torso per se if you cannot keep an arched back in that position, and the hips rotate forward and down in the squat. When my back angle in the squat moves more to the vertical with arched in back and "leveled" hips, I'll see it as progress; a more upright torso lessens the burden on the shoulders in the squat.


I try not jump or rearrange my feet to gain flexibility in the pull and squat. As you mention, moving out the feet would help to get the torso more upright in the squat. I feel my technique is not yet good enough to jump, at the risk of "covering up" technique errors or inflexibility. Also I feel the jumping is traumatic to the body. I'm not too young, maybe you'll feel I'm over-emphasizing longevity.

What do you think?

 These are my motivations, comments appreciated.

Sjaak

[Jack]

October 17 2008 Workout.

Warmup: as usual,

3 Supersets: pullup x9, dip x13, dynamic goodmorning x12, hanging leg raise x8, 1 leg squat x5,

Handstand p’up: x4, x3,

Snatch: barx3, 30x3, 40x2x2, 50x3setsx2, 52.5x2x2, 55x2x2,

Hang Clean: 55x2, 65x2, 70x2, 75x2,

Clean Pull: 75x2setsx3, 80x2x3, 85x2x3,

Snatch Deadlift: 100x2, 120x2,

Dumbbell Clean & Press, 28kg dumbbells: x5,

Reverse Pushup Into Bridge: 25 sec. hold,  DFD: 60 sec. hold.

Happy training! 

Sjaak

[Shaun Le Conte]

Wow, you train frequently. I wish  I could do that.

I think that learning forward on the snatch is ok. It's another way to get low in addition to squatting deeper. Look at Mutlu snatch - he both squats deep and leans forward to get extra depth. With leaning forward though i think there is a greater chance of dropping the bar on your back

Shaun

[Jack]

Hey Thanks!

Can't you train more due to lack of time? A plus for me is I'm home early in the afternoon from work most days, but I have to get up between 3.30  and 4.30 am most days.  )-:

Sjaak Smorenburg

[Jack]

October 18 Workout

Warmup,

3 supersets: pullup x9, dip x13, dynamic goodmorning x12, hanging leg raise 8, 1 leg squat x7,

Handstand p’up: x4, x3,

Clean Grip Snatch: barx4, 30x4, 35x3, 40x3setsx2, +squat: 42.5x2,

Snatch Grip Clean & Press & Squat, descending presses from  4 to 1: 40x1, 45x1, 47.5x1.

Happy Training!


Sjaak

[Jack]

Warmup,

3 supersets: pullup x10, x9, x9, dip x13, dynamic goodmorning x12, hanging leg raise x8, 1 leg squat x8,

Handstand p’up: x4, x3,

Hang Snatch: barx4, 30x4, 40x2x2, 45x2x2, 50x2x2, 52.5x2x2,

Clean & Jerk: 55x3, 65x3, 70x3, 75x3, 80x3; jerks fail,


Front Squat:
80x3, 90x3, 95x3setsx2, 100x2x1

Happy Training!

Sjaak

[Jack]

October 20, 2008 Workout

Warmup,

3 Supersets: pullup 10, x10, x9, dip x14, dynamic goodmorning x13, hanging leg raise x8, 1 leg squat x5,

Snatch: barx4, 30x4, 40x2x2, 50x2x2, 55x2x2,

Clean & 2x Jerk: 55x2, 60x2, 65x2, 70x2, 75x1; pressouts, I put up the wrong date in the vids..

Bent Over Row: 50x5, 55x5, 60x5, 65x4, 70x3,

Reverse Pushup Into Bridge: 25 sec. hold, Down Faced Dog: 40 sec. hold.

Very Good Training To You! 

Sjaak

[Jack]

Hello,
Warmup: as usual; arm circles, twists, windmills, jumps,

3 supersets: pullup x10, x10, x9, dip x14, dynamic goodmorning x13, hanging leg raise x8, 1 leg squat x7,

Handstand p’up: x4, x3,

Snatch: barx4, 30x3, 40x2x2, 50x3setsx2, 55x2x2, 57.5x2,

Hang Clean: 57.5x2, 65x2, 70x2, 75x2,

Snatch High Pull: 60x4setsx3,

Clean Deadlift: 90x2, 110x2, 130x2, 140x2,

Barbell  Press From Rack: 40x4, 45x4, 50x3, Push Press: 55x3.

Happy Training! 

Sjaak