Topic: An Old Man's quest for good technique

[Matt Erdman]

I went through and watched some videos. That press into a squat looks tough! In the snatch it looks like you are keeping the bar too far forward. You can see during the final extension that the bar is out over your toes instead of over the heels. Probably because of this you are rising onto your toes much too early. Try pushing your hips back further during the first pull. I good drill (from Dan John) is to do the first pull in slow motion, Stop when the bar is just at knee level and you should feel a lot of tension in your hamstrings, as well as all the weight being on your heels.

[Jack]

You can see during the final extension that the bar is out over your toes instead of over the heels. Probably because of this you are rising onto your toes much too early.

Thanks very much for the accurate comments Matt. I agree, I've noticed the bar being out front, though the camera distorts somewhat probably. Your drill seems excellent, I'll try it. I've never thought about the early rising on the toes; Cool Beans! Thanks for mentioning. Funny thing is, watching the original .mov file the bar is dragging the thighs almost up until it reaches the groin, and then deviates forward.

Try pushing your hips back further during the first pull. I good drill (from Dan John) is to do the first pull in slow motion, Stop when the bar is just at knee level and you should feel a lot of tension in your hamstrings, as well as all the weight being on your heels.

Thanks very much!

Sjaak Smorenburg

[Jack]

October 30 Workout


Warmup.

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

Handstand Pushup: x5,

Clean Grip Snatch, single squat: barx4, 30x2x2, 35x2x2, 40x2x2, 42.5x2x2,


Snatch Grip Clean & Press & Squat: 42.5+5xpress, 47.5+3xpress, 50+2xpress, slight cheat on second press,


Happy Training!

Sjaak

[Jack]

October 31 Workout.

Warmup.

2 supersets: pullup x10, dip x14, dynamic goodmorning x13, hanging leg raises x9, 1 leg squat x8,

Hang Snatch: barx4, 30x4, 40x3setsx2, 50x3x2, 52.5 x2x2, 55x2,

Clean & Jerk: 55x3, 65x3, 70x3, 75x2setsx3, 75x2,

Front Squat: 75x3, 85x3, 95x3, 95x2, 100x2setsx1,

Reverse Pushup Into Bridge: 40 sec hold,

Down Faced Dog: 60 sec hold.

Happy Training!

Sjaak

[Jack]

November 1 Workout,

Warmup.

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

Snatch: barx2x2, 30x3setsx2, 40x3x2, 50x7setsx2,

Clean & 2x Jerk: 50x3, 60x2, 70x2,

Happy Training!

Sjaak

[Jack]

November 2 Workout,


Warmup.

3 supersets: 1&2: pullup x10, dip x14, dynamic goodmorning x9, hanging leg raise x9, 1 leg squat x8,
                        3: pullup x7, dip x10, d. goodmorning x9, h. leg raise x9, 1 leg squat x8,

Handstand p’up: x5, x2,

Snatch: barx2x2, 30x2x2, 40x2x2, 50x2x2, 55x2x2, 57.5x1,

Hang Clean : 57.5x2, 65x2, 70x2x2, 75x2x2,

Clean Pull: 75x2setsx3, 80x2x3, 85x3,

Snatch Deadlift: 100x3, 110x2, 120x1,

Dumbbell Clean & Press, 28kg dumbbells: x4,

Reverse Pushup Into Bridge: 40 sec hold, DFD: 60 sec hold.

Happy Training To You!

Sjaak


 

[Jack]

November 3 Workout

Warmup,

2 supersets: pullup x10, dip x14, dynamic goodmorning x13, hanging leg raise x9,

Handstand P’up: x5,

Clean Grip Snatch, 1 squat: barx2x2, 30x2x2, 40x2x2, 45x2x2, 45's no squat possible

Snatch Grip Clean & Press & Squat: 45x1 + 4x press, 47.5x2, +2x press, 50-fail.

Happy Training! 

Sjaak

[Jack]

November 4 Workout

Hello,

I warmed up.

2 supersets: pullup x10, dip x14, dynamic  good morning x13, hanging leg raise x9, 1 leg squat x8,

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

Clean & Jerk: 52.5x3, 60x3, 70x3, 77.5x3setsx2,

Front Squat: 80x3, 90x3, 95x3, 100x2, 100x3setsx1,

Reverse Pushup Into Bridge: 45 sec hold,

DFD: 60 sec hold.

Happy Training!

Sjaak