Steve in a deep squat, elbows up. The fingertip grip would make the transition to jerking tough though.
Chris missed this one. The bar has been pulled high enough, but he isn’t getting down quite fast enough and has pulled the bar to sternum, but not continued the elbows around.
In this pic, Sara is pulling herself under the bar. Torso upright, bar in close to body- I like it a lot! The thing is, look how high she has 124 lbs. A little faster getting under it, and she could add 20-30 lbs to her PR in a heartbeat.
Maiko gets down into her squat quickly! Another one who could go heavier. The technical fault here is the bar is getting out too far away from her body. Keeping it closer will fix the issue she thinks is caused by lack of flexibility in the rack position. Also, whats the deal with the closed eyes?
Hang Squat Clean 2-2-2-2-2-2-2-2
After we got warmed up and drilled our foot positioning, we walked through an abbreviated Burgener warmup with the PVC, then two sets of 5 Tall Cleans. The Tall Clean teaches aggressively pulling yourself under the bar. Its frustrating, but serves its purpose well (although we still saw a lot of power cleaning to front squat).
I’ll upload some photos to pic apart tonight and see what we can learn from them. Overall I was very pleased with the effort put out, and the technical improvements that were made in session. Also, the limitations we found were all technical, everyones strength looked excellent.
Here are a few thoughts:
Reggie: Still getting comfortable in the deeper squat, so more of a PC/FS, but did the extra work. Actually closer to a Muscle Clean, so that lets you know the strength is not an issue. I think he worked at 155?
Brendan: Great setup, back position is very good, but early arm pull still happens when the weight gets up there. Made good improvement on strengthening bottom position of the Clean, next we’ll work on getting the bar a little higher in the rack.
Ed: Missed a few out in front- finishing the pull and really extending will help this. Corrected the position well in the session.
Alex: back from Union College for a few weeks. Great acceleration, but sequence was off (hips, shrug arms pull under, not arms,shrug jump!). Lots of reps with a little lighter weight to ingrain this will help.
Tom: Hit 198 I believe, and wanted more (one PR at a time is OK). Also pulling more than enough to get the bar to chest height, but cutting the extension a little short- jumping the gun to get down. More Tall Cleans and HSCs are in order.
Kyle: Said he felt slow, but 225 was still reletively light (He is Strong Ohio Style after all). Just getting back in the groove, so practice is the key.
Zach: Jumping out a little wide, and misses were very similar to how I miss: bar pulled high to sternum, chest a little to far foreward. Needs to extend a little more and get comfortable getting under it (like me). Accelerated the bar well and moved some good weight!
Steph: Hit 104 well. I made her suffer a little by pausing in the bottom of the squat to solidify position. I think she can adjust the bar to a more wrist friendly rack, and get a lot more weight.
I have some good pics of Chris and Steve O who got 117.5 kg (258.5 lbs.), and Maiko H. and Sara lifting 124 to analyze tonight.
Mami-Ami and Becca worked on Deadlifts and DB Presses.
Finished with 5 rounds of 30 seconds of pushups/ 30 seconds of situps.