.
every minute for 60 minutes...
every minute for 60 minutes...
clean & jerk x 1
135 / 88lb min 1-10
145 / 98lb min 11-20
155 / 108lb min 21-30
165 / 118lb min 31-40
175 / 128lb min 41-50
185 / 138lb min 51-60
inspired by, and scaled from, the original prescription completed by 324
145 / 98lb min 11-20
155 / 108lb min 21-30
165 / 118lb min 31-40
175 / 128lb min 41-50
185 / 138lb min 51-60
inspired by, and scaled from, the original prescription completed by 324
7 comments:
I was happy with how this workout ended. I planned on going heavier, until Clint said it was a pure clean and jerk (no pressing out, GTO). That rule changed everything, but I liked the added pressure. Last set (138lbs.) I think I only made 3 or 4 clean and jerks (missed one clean, had numerous press outs, and failed one or two jerks). The failures told me that the load was perfect. Clint and I discussed alternating start times at 30 seconds. It would be easier to make corrections with an eye on form. MJ
i almost didn't attempt to replicate this effort put forth by 324 leaning towards skipping it due to the obvious need to scale. for the most part i feel like benchmarks are to be done by those who can go rx while the rest of us sit on the sidelines and watch. however, without doing our best to put ourselves in the same scenario how else are we meant to close the gap. in an effort to work on both the clean and jerk during the same hour with progressively challenging loads and fatigue accumulating quickly i decided there was potential for not only practice, but a trip down the path of self knowledge.
135 and 145 were executed without flaw while 155 saw one questionable jerk. somewhere during 165 things began to fall apart with getting under the bar. some minor pressing out occurred at this load but more than half were a success. 175 brought on full gto mode on all 10 reps. video analysis revealed a major flaw in my jerk technique. once in the rack position from the power clean i failed to put my feet under my shoulders and instead attempted to jerk the load from more of an athletic stance, giving myself nowhere to go when pushing under. deciding to go ahead and test myself at the limit i loaded 185 for the last 10 reps assuming i would be able to gto them all. after power cleaning the first rep i immediately failed to get the load overhead. the nest two reps i failed the power clean and realized quickly that i should have been committing to the full squat clean. reps 4 and 5 were squat cleaned, 6 was failed, 7 another squat clean, 8 another failure, and the final two were squat cleaned. i'm not sure why but i never attempted to go overhead after the failure during the first rep. cleaning the load during this last 10 minutes at 90% 1rm proved to be a chore in and of itself.
regardless of the original prescription, benchmark charlie is what i would consider to be wise use of an hour. find the time, scale accordingly, and see how well you jerk.
I think that once you (or me or anyone) fails on olympic lifts, they lose some of the aggressive action. But a timid reaction at high weight is unforgiving. Compromised by fatigue, I think there is a fine line between putting a failure behind you (and learning from it) and putting a failure behind you (and having it rush up and kick you in the ass during future workouts). Is the failure associated with a certain weight, the lift itself, a rep scheme? Are you not strong enough, do you lack speed, is it a skill issue? While it benefits to step back and work on skill at a lighter weight, I also think that you have to mentally prepare to be under that bar when it is heavy. In that sense, I think failures give more direction than strengths. Look back and see what you have accomplished. Look at your failures to see how far you have to go (physically and mentally).
I had a oly session with Coach Kaup yesterday. It didn't go well. When I asked him what I needed to do differently. He thought for a moment and said, "Well...I think...you need to suck it up." It is what I needed to hear. MJ
well said megan. lots to think about.
thanks.
I wish this pic illustrated a side profile of both of you. It's tough to critique from the front. Look at how she is on her toes, knee and hip joint fully extended, arms straight, big shrug, and most importantly, big chest. Her bar is traveling back whereas I think your bar is traveling vertically. This might be a bad picture but it looks like you are pulling too early, before full extension. Take a side video of both and break it down frame by frame for comparison. Pics and videos are the best tool we have.
I was wondering the same thing. It looks like your shoulders are rounded forward, and in front of your chest. I didn't know if that meant you were rounding your back from the pull or just not "tight" overall on this lift... Was the photo toward the end of Charlie? Is it fatigue or is it a pattern? MJ
guilty as charged. i added the next frame in the sequence and although i believe my hips and knees to be fully extended it's obvious that i'm lacking the big chest and that my bar path is more than likely nearly vertical. my arms are not straight and as mentioned, i think i'm beginning the third pull too early. this has been a recurring problem for me and is not fatigue induced. more work and the proper angle should help me to fix the glitch. there's no question it's holding me back.
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