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Wednesday October 22 2008
Comments (14)  |  Help  |  Programs  |  Exercises

Good position in first pull
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joe luckett 2008-10-22

When I do a split jerk, the heel of my rear foot is often flat on the ground. I can land with it up (picture Oct. 7) if I think about it, but I usually don't. Is this a problem I should try to eliminate?

For what it's worth, I think the habit comes from years of Karate when I was younger, so it looks something like a front stance.


Richard Vanmeerbeek 2008-10-22
FS - 95kgx3x2 ==> knee pain won't go away, stopped the squatting
PJ + SJ - 82.5kg
Sn pull - 90kgx3x3

Tried to do yesterday's metcon, but can't do a jumping sit-up ?!

500m row
tommi k 2008-10-22
2FS+PJ+J - 90kg
Sn.Pull - 95kg

3 rounds for time of:
10 DB clean to shoulder,46kg
20 Kipping PU

Time 7:06
Ben M 2008-10-22
I thought shoulders are as forward as possible for more leverage.
Jesse Woody 2008-10-22
Ben, as I've found out over the last 2 weeks, getting your shoulders too far forward puts your weight on your toes. You want to essentially lean back onto the heels, keeping the chest up as much as possible to push through the heels all the way through. Still working on it, but it's getting better:

FS+PJ+Jrk. x 4 sets @ 190#
Sn. Pull x 3 x 3 @ 200# (working on keeping weight on my heels, starting to come together a bit better this week.)
Rick 2008-10-22
Did metcon first,Crossfit WOD from the other day. As many rounds in 20 min of:

All w/#95
5 Thrusters
7 Hang Power Cleans
10 Sumo High Deadlift Pulls
Did 9 rounds + 5 Thrusters

Then did:
2FS+PJ+J: 150#x4
Sn Pull: 135#x3x3
Jonathan 2008-10-22
2 FS + PJ + J: 140# x4sets
Snatch Pull: 225# x3x3. A little too much rounding of my shoulders in the pull off the floor. Will drop down next time.
Only did a few sets of 100# sandbag cleans. Those are tough!!! Great grip work.
ADR 2008-10-22
2FS+PJ+J - 170#
Sn.Pull - 185#

1 round for time of:
10 DB clean to shoulder 100#
20 Kipping PU

My shoulders hurt on the pull ups so I did one round and finished up with a 500m row (1:29).
Trevor Salmon 2008-10-22
question on the pulls for both cleans and snatch. Is the hook grip used still and do you occasionaly use straps and when. Also I saw a video of halting deadlifts with a pull on the 3rd rep. Is the hook grip recommended on that too.
Richard Thomas 2008-10-23
Front Sq + PJ + J: 75kg
Sn Pull 75kg
Greg Everett 2008-10-23
Trevor - Use straps on snatch and clean pulls - you need to be tied as tightly to the bar as possible to accelerate it. If your grip is slipping at all, your body won't let you produce as much force. You can try getting away without them if your lifts are still largely limited by technique, but as they get heavier, straps will become necessary.
Greg Everett 2008-10-23
Ben M - You're increasing the leverage of the bar on the hips, not vice versa, by leaning farther over the bar. This means more difficulty accelerating and maintaining torso rigidity for maximal force transfer to the bar. There is plenty of leverage with a more upright position, and the hip extension of the second pull can then be much faster and more of the produced hip and knee extension force can be transmitted to the bar because the muscles responsible for maintaining back extension are less fatigued.
Jody Woodland 2008-10-23
FS/PJ/J - 155#
SNP - 185#

Metcon 7:20 (subbed 125# BB, jumping PU's)
Trevor 2008-10-23
thanks Greg, my technique is good on the pulls so I can certainly go heavier and try to get max loads for the req'd rep range as opposed to a % of my best lift since they are still in the technique stages.
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