Topic: TERRIBLE TWOs (aka DEMON DOUBLES)

[igorheren]

Good article:

http://www.ironmind.com/ironmind/opencms/Lifts/lifts.html

[James Register]

"Among the things I like about doubles is that you are using a weight you know you can do for 1 rep, but it is challenging because the second rep must be done correctly in order to be successful."

Herein lies the problem.  The first rep doesnt have to be done properly to be successful.  So having the eyes of a good coach is important.

[leighton richards]

I like doubles for snatch, squat clean, and for the rack jerk but singles for clean and jerk.

[James Register]

If I take a weight low enough so that I can do repeated doubles with it, I can make large technical errors and still muscle up the lift.

In the snatch I can not keep it close off the floor, swing it out in a big loop and catch it easily.  In the jerk I can drive the bar forward and catch it.

I see lifters practicing and ingraining faults all the time in my gym by using a light weight which they can manhandle.  So be careful.

[Dave Chiu]

You can also do 1-1/2s

to go w/ more than you can dbl.

Like a CL+JK+CL (set it on the rack),

then JK+CL+JK.

For SN, you can Pull+SN+OHS,

OR bring a wt off the rack for

OHS+SNneg+SN

Even going w/ a 5k unload for the SN,

OR the simple SN+SNneg.

The SNneg is not a slow negative

in the usual bodybuilding/str-trng sense,

but a lowering in the correct trajectory

and relative rhythm of the upward lift.

The main difference w/ lowering a weight

(to avoid noise or show mastery)

is that you lower to the full squat,

then just start upward before releasing

from overhead while continuing upward w/ the body

to meet the bar at the hip,

lowering from there to the floor.

Application to CJ doesn't take too much extra imagination,

and both allow for work above what you can dbl,

maybe even into opener range.

These btwn-full-rep methods build advanced skill

while allowing to break-thru the usual

high threshold requirements of the lifts.

By this I mean that a SN has at least

3 movements in each rep

(by both amplitude and action)

and the CJ has 4,

so the usual calculation of %max

for so many reps is way different

than for SQ and other simple and compound lifts.

You may be able to do 10 reps w/ 75%

of your SQ max, but only half as many

w/ 75% of your CJ max,

and maybe one more for SN.

[Shaun Le Conte]

If I take a weight low enough so that I can do repeated doubles with it, I can make large technical errors and still muscle up the lift.

In the snatch I can not keep it close off the floor, swing it out in a big loop and catch it easily.  In the jerk I can drive the bar forward and catch it.

I see lifters practicing and ingraining faults all the time in my gym by using a light weight which they can manhandle.  So be careful.

It's true be careful no matter how many reps you do or how light the weight is. You can make large technical errors when doing singles too