Warm-up:
good mornings
back squat
paused overhead squat (3x95,3x115,2x135)
muscle snatch + power snatch (to 125)
snatch (135,145,150,155,160,3x165 [f1-3],4x145)
clean + jerk (135,145,160,170,4x185 [fj 1-3])
3x8 glute-ham raise
Second time visiting Crossfit Metropolis, which now offers an open gym slot on Sundays. Should have been outside climbing, but Eric put some classic Rage Against the Machine on, so that made things a bit easier.
Lifting was a sloppy today. Took a bunch of side shot (linked above) video, and using some cool software discovered that my bar path is depressingly loopy (worse for the snatch). Must be from the hips moving too much horizontally (rather than vertically) and kicking the bar forward. This leads to jumping forward at the heavier weights, and a bunch of overhead instability. Guess now that I've managed to fix the early ankle lift extension, it's time to move up the chain and fix some other problems.
Tuesday, November 24, 2009
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4 comments:
That's some persistence at 185#. It does seem like you're losing the overhead weight forward...
Yeah, apparently it's a classic beginner's error to drift forward during the dip, which usually leads to jerking the bar at a slight angle. It's impossible to save this at the heavier weights.
Also, at the heavier weights, I have a tendency to shorten my jerk stance, which is less stable.
Nice work. I was impressed with that forward knee-down dump. I can't tell if you are drifting back under the weight to compensate for the fact that the initial position appears (from the video) to be pretty far back.
Holly crap man, the lifts at 185 were scary. On the last one I thought you were going to fall backward. You sure are working hard it seems.
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