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Old 01-17-2009, 12:58 PM   #1
Brian Lawyer
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Join Date: Nov 2008
Posts: 338
Default Digital Coaching - Snatch/CJ 1/17/09 Workout

***All links WFS****
Props to my wifey for the good filming!! For those following my previous digital coaching thread I tried to focus on a couple things that Derek and some other guys pointed out on my form. I also humbled myself and decreased the snatch weight from 160lbs to 155lbs and CJ weight from 205lbs ot 195lbs. Also, any goofiness you see me doing (i.e. funny yelling or growling) is because my 18month and 3 year old boys were watching. Although that is just an excuse because I act retarded even when they are not watching. If you read this thread all the way to the bottom, I have a very interesting assistance exercise as the last link below.

Here's the things I was consciencly trying to improve on from my previous digital coaching post:
*Hips rising to fast on Snatch.
*Feet too wide recieving the Jerks.
*Catching the bar on my back during back PJ's by lowering with arms then lifting up on toes to meet the bar.

In general, I felt tired and less explosive on the Snatches. I was wiped out by the time I got to the cleans but the Jerks I think looked good.

Here's the video clips w/my workout log:

Snatches
2/3 X 155 - No video. I missed one of these snatches. Thus 2 out of 3 attempts.
3/4 x 155 - I think this is the video that goes with this set. I actually missed the last one but did another rep immediately after which didn't get caught on video. Thus 3 out of 4 attempts.
http://www.youtube.com/watch?v=7aDrHi9jnh0
Not sure where the following clip belongs. Perhaps this is that fourth rep I did to make up for the missed rep on the above set, http://www.youtube.com/watch?v=YdQumZB3Zsg
3 x 155
3 x 155
This video is one of the above two sets, http://www.youtube.com/watch?v=Lk3kQm_hwfI
3 x 155 - No video

Clean + 1 Split Jerk + 2 back Power Jerks + Clean = 1 Set
195lbs - http://www.youtube.com/watch?v=QIEMcS6jVL8. Cleans just felt hard on all these sets. I think I was tired. Jerks felt alright
195lbs - http://www.youtube.com/watch?v=qxUFGa4Sc1k
195lbs - http://www.youtube.com/watch?v=Dexl8_bKjDs
195lbs - http://www.youtube.com/watch?v=sMxw_2yJshs
195lbs - http://www.youtube.com/watch?v=7L1VtjVjOdI

Assistance Exercise:
1 set of Kid swings with a 35lb 18month old and 37lb 3 year old -
http://www.youtube.com/watch?v=xukqdIxeP24
http://www.youtube.com/watch?v=QqZvpEEqQ-A
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Old 01-17-2009, 01:15 PM   #2
Brian Lawyer
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Join Date: Nov 2008
Posts: 338
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To put this workout in perspective for you all, last time I maxed out which was about a month ago, I did a 206lb Snatch and 230lb C&J. I think the Snatch is a legitimate PR, so 155lbs is approx 75%. I am pretty sure I could have done way more on the CJ but I stopped at 230lbs because my coach wanted me to cut weight and work on technique.
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