Topic: Getting Back on Track.....

[John Wheeler]

Brooke:

I train in my carport and the heat of Tennessee is intense so I fully understand where you are coming from.  Hopefully the knee gets to be 100% soon.

Good lifting,

John

[Brooke Burkhalter]

Thanks!

I can't stand knee sleeves because they actually seem to bother my knees and make them sore but.....I cut one in half and pulled it up above the knee joint and this provided some nice compression to the ITB. Seemed to help. I do like ace bandages wrapped lightly around the joint to provide warmth.

[Brooke Burkhalter]

Tuesday 23 June 09

CJ - 3x1+1 @ 90%, 85% 3x2+2

    -      5x1 90-98%, did 1 CJ at 85%, then 3 more cleans at 88% or so.
       Could not jerk worth a damn because of the knee inflammation which keeps me from dipping hardly at all. On the bright side that is helpign my speed under the bar. Worked up to 98% on clean for singles


Front Squats 5x5 @ 80% - Due to the knee issue I am going to drop down in intensity a tad on FS and use a little more volume. Had to stay at 75% or so for front squat because of this damn inflammation. I found out if I squat with exaggerated frog stance and focus on feeling the weight on the hamstrings then I can keep the knee from hurting.

Clean Pull  5x3 @ 100%

Jerk Recovery 3x3 @ 100% -  SKIPPED

May do some seated press tonight.

I may stand in a garbage can full of ice water like Mike Burgener suggest tonight and the rest of the week and load up on the anti-inflams.

Going to look at getting orthotics as well.

[Brooke Burkhalter]

Wed 24 June 09

Pool running and sprint type drills.

EMS therapy on outside of knee.

Thu 25 June 09

Today sucked

Snatch  up to 3x1 at 90% then 3x2 at 85%. Missed one at 90% but did another to make up. Missed second rep on 85 a few times but added additional reps. Felt tired today. May have over done it at pool yesterday.

Snatch Hi Pull with rebend 5x3 at 100%

Snatch pull from hang at roughly 85% working on extending UP with the hips and keeping the elbows up.

Hypers

Row 5x5

[Brooke Burkhalter]

Here's some vid from a week ago.

I need the hips to extend UP some more and not so much forward and banging into the bar, the bar is moving away at the start too.

Feel free to critique all you want please keep in mind I have never had someone to coach me in person just help through youtube and email.

snatch 85 double

[Brooke Burkhalter]

Going to do some snatch technique work

Hypers for warmup
Bar work warmups

Front Squat 70% 3x3 to test knee
Snatch pull/Snatch - Will probably do very, very light snatch pull then full snatch for a few sets.
Snatch - only 40k 3x3

Situps
Very light weight circuit

[Jack]

Cool vid Brooke!

I personally think there is nothing wrong with your hip movement forward, it helps with the levering movement. If you can keep your back as rigid and arched as possible the bar will go not much forward.  Your shoulders stay in front and above the bar awesome, and beautiful knees going under the bar. Your squat is lightning quick. (awesome quads)  If you could've managed slightly better shoulder "locking" you would've made the second ond as well. I think you are on the right track definitely!

Sjaak

[Brooke Burkhalter]

Cool vid Brooke!

I personally think there is nothing wrong with your hip movement forward, it helps with the levering movement. If you can keep your back as rigid and arched as possible the bar will go not much forward.  Your shoulders stay in front and above the bar awesome, and beautiful knees going under the bar. Your squat is lightning quick. (awesome quads)  If you could've managed slightly better shoulder "locking" you would've made the second ond as well. I think you are on the right track definitely!

Thanks Sjaak. I just think a little bit of my banging into the bar may be due to my having to get the hips back in so fast because they are so far back and then they bang into the bar making it loop a little. I do need to hold that arch a lot tighter. Thanks for pointing that out I bet that lines most of it out.

 I like a low hips start personally, but I am going to raise it up a tad because I am on the tall side for this sport and think that may be why the bar is going away from me at the start and then making me have to tilt a little to much to let the bar clear the knees, which I think gets the hips back too far and the upper body too horizontal at start of the second pull. (run on sentence from hell)


Sjaak