Ronski's Training Log
- Thread starter ronski
- Start date
The word would be improving - in the pairs I would typically have one first good rep and second rep with an error (bar too far from body, pulled too hard for the weight, feet not fast enough, elbows not fast enough)
The good news is I am starting to get a "feel" for when I do it get it right and with constant feedback from the coach I definitely have made some progress. More practice...
Couple of times not getting weight back in the heels, couple of times not getting into a decent landing position (too wide/too narrow)
What position do you front squat in/from?
I've been down the "throw your feet out to get under the bar" route and it's wound up in a mechanical funny with my knee (ligaments went a b it crazy), and the practical way of dealing with it was just to land - very quickly - in a front squat position.
I do that for snatch, too. Watch Andrei Rybakou if you want any inspiration.
The fact that you're not getting "on your heels" is simply because the bar isn't close enough to you (as I'm sure has been pointed out):
- try and keep your heels pinned when you go through the drive phase (Crossfit and others call this the "second pull");
- keep using your lats to pin the bar back. Imagine drawing an exaggerated 'j' with your elbows as you pull the bar off the floor.
- stop pulling with your back.
Admittedly, most of this is kind of bunk for 40/50kg (I'm guessing this is probably close to your technical 50% 1RM based on your other lifts) because you won't get a realistic feel for what the bar is doing as your shoulders/traps will override its normal movement.
I am not going to suggest singles because I have no idea what your technique is like (as it doesn't sound safe, IMHO), but the problem with repping for time is it generally means you can't focus on what is important in these lifts.
I've been down the "throw your feet out to get under the bar" route and it's wound up in a mechanical funny with my knee (ligaments went a b it crazy), and the practical way of dealing with it was just to land - very quickly - in a front squat position.
I do that for snatch, too. Watch Andrei Rybakou if you want any inspiration.
The fact that you're not getting "on your heels" is simply because the bar isn't close enough to you (as I'm sure has been pointed out):
- try and keep your heels pinned when you go through the drive phase (Crossfit and others call this the "second pull");
- keep using your lats to pin the bar back. Imagine drawing an exaggerated 'j' with your elbows as you pull the bar off the floor.
- stop pulling with your back.
Admittedly, most of this is kind of bunk for 40/50kg (I'm guessing this is probably close to your technical 50% 1RM based on your other lifts) because you won't get a realistic feel for what the bar is doing as your shoulders/traps will override its normal movement.
I am not going to suggest singles because I have no idea what your technique is like (as it doesn't sound safe, IMHO), but the problem with repping for time is it generally means you can't focus on what is important in these lifts.
What position do you front squat in/from?
I've been down the "throw your feet out to get under the bar" route and it's wound up in a mechanical funny with my knee (ligaments went a b it crazy), and the practical way of dealing with it was just to land - very quickly - in a front squat position.
I do that for snatch, too. Watch Andrei Rybakou if you want any inspiration.
The fact that you're not getting "on your heels" is simply because the bar isn't close enough to you (as I'm sure has been pointed out):
- try and keep your heels pinned when you go through the drive phase (Crossfit and others call this the "second pull");
- keep using your lats to pin the bar back. Imagine drawing an exaggerated 'j' with your elbows as you pull the bar off the floor.
- stop pulling with your back.
Admittedly, most of this is kind of bunk for 40/50kg (I'm guessing this is probably close to your technical 50% 1RM based on your other lifts) because you won't get a realistic feel for what the bar is doing as your shoulders/traps will override its normal movement.
I am not going to suggest singles because I have no idea what your technique is like (as it doesn't sound safe, IMHO), but the problem with repping for time is it generally means you can't focus on what is important in these lifts.
Thank you kind sir - especially the three cues you highlight. I have a new "toy" arriving in my home gym this week which will be the perfect place to practice <a locally made Olympic lifting platform>
Warm up
3min DU practice
20 Walking Lunges
10 Broad Jumps
10 Hand Stand Kick Ups
15 Back Extensions
15 Beat Swings
15 sec Reverse Hollow Hold
Hip/Ankle/Shoulder Mobility
Strength
Strict Press
Bar x 10
30kg x 5
38kg x 5
43kg x 3
47.5kg x 10 (PB) - really happy with that, last rep was a real battle but it went up
WoD
For time:
18 - 15 - 12
GHD Situps
Push Press @50kg
Row for Calories x 2 (so 36 cal row first round)
Time = 17min 06 sec
Was a tough work out - especially as I had to clean the bar from the floor for the push press so I really didn't want to put the bar down and was happy to push out 8 unbroken reps in the last set of 12.
3min DU practice
20 Walking Lunges
10 Broad Jumps
10 Hand Stand Kick Ups
15 Back Extensions
15 Beat Swings
15 sec Reverse Hollow Hold
Hip/Ankle/Shoulder Mobility
Strength
Strict Press
Bar x 10
30kg x 5
38kg x 5
43kg x 3
47.5kg x 10 (PB) - really happy with that, last rep was a real battle but it went up
WoD
For time:
18 - 15 - 12
GHD Situps
Push Press @50kg
Row for Calories x 2 (so 36 cal row first round)
Time = 17min 06 sec
Was a tough work out - especially as I had to clean the bar from the floor for the push press so I really didn't want to put the bar down and was happy to push out 8 unbroken reps in the last set of 12.
Warmup
500m row
Then 2 rounds of:
10 Walking Lunges
10 Jump Squat
10 Ring Push Ups
15 Back Extensions
5 Pull ups
Mobility
Hip, Ankle, Shoulder
Deadlift
Bar x 10
40kg x 5
70kg x 5
110kg x 5 (smooth)
122.5kg x 3 (first rep felt heavy)
137.5kg x 11 (PB) - was hoping for 7 or 8 reps. Went beastmode and kept pulling for all I was worth. Really happy with the 11 reps
WoD
3 Rounds for Time
500m Row
150 Single Under Skips
50m Bear Crawl
Time = 16min 38 secs
Bear Crawls are officially the work of the devil
500m row
Then 2 rounds of:
10 Walking Lunges
10 Jump Squat
10 Ring Push Ups
15 Back Extensions
5 Pull ups
Mobility
Hip, Ankle, Shoulder
Deadlift
Bar x 10
40kg x 5
70kg x 5
110kg x 5 (smooth)
122.5kg x 3 (first rep felt heavy)
137.5kg x 11 (PB) - was hoping for 7 or 8 reps. Went beastmode and kept pulling for all I was worth. Really happy with the 11 reps
WoD
3 Rounds for Time
500m Row
150 Single Under Skips
50m Bear Crawl
Time = 16min 38 secs
Bear Crawls are officially the work of the devil
Yoga class on Friday, rest day Saturday meant back to the gym today:
Warm Up
3min DU Practice
Then 2 rounds of:
10 Wall Balls
10 Ring Push Ups
10 Walking Lunge with Kick through
10 GHD Sit ups
10 Back Extension
Shoulder, Hip and Ankle Mobility
Back Squat - back on the 5's week of 531 for my second wave. Increased my training max weight by 5kg for dead lift and squat
Bar x 10
50kg x 8
90kg x 5
105kg x 5
115kg x 5 (very disappointed really wanted at least 8 reps)
Big But boring
70kg x 10 reps x 5 sets
WoD
Grace (30 Clean and Jerks for time)
I scaled this to 50kg (suppose to be 63kg) Time = 3min 58 secs
10mins rest then I thought I had better catch up on bench :
Bench Press
Bar x 10
40kg x 10
50kg x 5
55kg x 3
70kg x 5
77.5kg x 5
85kg x 6 PB (was a fight for the last rep - but happy I got there)
Boring But Big
60kg x 10 reps x 5 sets
Nearly 2 hours in the gym this morning in total. Back in tomorrow.
Warm Up
3min DU Practice
Then 2 rounds of:
10 Wall Balls
10 Ring Push Ups
10 Walking Lunge with Kick through
10 GHD Sit ups
10 Back Extension
Shoulder, Hip and Ankle Mobility
Back Squat - back on the 5's week of 531 for my second wave. Increased my training max weight by 5kg for dead lift and squat
Bar x 10
50kg x 8
90kg x 5
105kg x 5
115kg x 5 (very disappointed really wanted at least 8 reps)
Big But boring
70kg x 10 reps x 5 sets
WoD
Grace (30 Clean and Jerks for time)
I scaled this to 50kg (suppose to be 63kg) Time = 3min 58 secs
10mins rest then I thought I had better catch up on bench :
Bench Press
Bar x 10
40kg x 10
50kg x 5
55kg x 3
70kg x 5
77.5kg x 5
85kg x 6 PB (was a fight for the last rep - but happy I got there)
Boring But Big
60kg x 10 reps x 5 sets
Nearly 2 hours in the gym this morning in total. Back in tomorrow.
Warm Up
Run 400m
5 Pull Ups (4 unbroken - PB)
10 Push Ups
15 Air Squats
5 inch worms
10 Back Extensions
15 GHD Situps
Hip and Shoulder Mobility
Skill - Clean Technique
6 x 2 High Hang Clean
6 x 2 Hang Clean
4 x 1 Clean
@50kg
WoD
E3MOM (30mins)
250m Row
10 Burpees
Completed Rx (last round completed in 2mins dead)
Last two rounds very challenging - it's apparently suppose to be a medium intensity metcon as you have about a minute - 80 secs rest between rounds. It was beastly at the end and left in me a in heap. Tomorrow strict press day.
heart rate data here
Run 400m
5 Pull Ups (4 unbroken - PB)
10 Push Ups
15 Air Squats
5 inch worms
10 Back Extensions
15 GHD Situps
Hip and Shoulder Mobility
Skill - Clean Technique
6 x 2 High Hang Clean
6 x 2 Hang Clean
4 x 1 Clean
@50kg
WoD
E3MOM (30mins)
250m Row
10 Burpees
Completed Rx (last round completed in 2mins dead)
Last two rounds very challenging - it's apparently suppose to be a medium intensity metcon as you have about a minute - 80 secs rest between rounds. It was beastly at the end and left in me a in heap. Tomorrow strict press day.
heart rate data here
Lol@Grace in under four minutes!
Took me around ten with 60kg!
That's pretty good at 60kg! I imagine I would be something similar. My coach tried it yesterday at 62.5kg and did it in 2min 28 sec which is lunacy!
Warm Up
5min DU
25m Bear Crawl
15 Air Squats
25m Duck Walk
12 Push Up Rotations
20 Jump Squat
12 Push up downs
Shoulder Mobility
2min Couch Stretch
Strict Press
Bar x 10
25kg x 5
33kg x 5
38kg x 5
45kg x 11 (reasonably happy with that)
3 x 10 dips (blue sling shot for assitance)
WoD
3 Rounds for Time
Run 400m
8 x Deadlifts @80kg
12 GHD Situps
Result = 11min 22secs Rx
5min DU
25m Bear Crawl
15 Air Squats
25m Duck Walk
12 Push Up Rotations
20 Jump Squat
12 Push up downs
Shoulder Mobility
2min Couch Stretch
Strict Press
Bar x 10
25kg x 5
33kg x 5
38kg x 5
45kg x 11 (reasonably happy with that)
3 x 10 dips (blue sling shot for assitance)
WoD
3 Rounds for Time
Run 400m
8 x Deadlifts @80kg
12 GHD Situps
Result = 11min 22secs Rx
Warm Up
Row 500m
Ski Erg 500m
Then 2 rounds
15 Walking Lunge
15 Back Extensions
5 Pull Ups
10 Press Ups
10 Burpees
20 Mountain Climbers
Hip and ankle mobility
Deadlifts
Bar x 10
60kg x 5
75kg x 5
90kg x 5
100kg x 5
110kg x 5
122.5kg x 14 (again hard but happy with the output)
Big but boring
Deficit deadlifts (stood on a 10kg bumper plate)
5 sets x 70kg x 10 reps (my glutes are going to know all about this tomorrow)
WoD
Row 2km for time
Result = 7min 39.9sec (PB)
I could not be happier - the last time I tested this back in September last year I rowed 7.57 so a 17 second PB.
Row 500m
Ski Erg 500m
Then 2 rounds
15 Walking Lunge
15 Back Extensions
5 Pull Ups
10 Press Ups
10 Burpees
20 Mountain Climbers
Hip and ankle mobility
Deadlifts
Bar x 10
60kg x 5
75kg x 5
90kg x 5
100kg x 5
110kg x 5
122.5kg x 14 (again hard but happy with the output)
Big but boring
Deficit deadlifts (stood on a 10kg bumper plate)
5 sets x 70kg x 10 reps (my glutes are going to know all about this tomorrow)
WoD
Row 2km for time
Result = 7min 39.9sec (PB)
I could not be happier - the last time I tested this back in September last year I rowed 7.57 so a 17 second PB.
Last edited:
Thanks mate - the warm ups are kinda of interesting. When I see them up on the board my heart kind of sinks but doing them its fun as there is no time pressure and we are told just to focus on form and technique and they sure do build up a sweat.
As for the deficit deadlifts - coach told me to try them out for range of motion/help in the first inch of the pull. For me it just felt an extra bit "spicy" hah
Soldato
- Joined
- 11 Jun 2013
- Posts
- 2,632
These sort of thing makes me want to try high rep DLs
Try it mate - it's good fun
Went to the gym early today to get my bench work in before the classs:
Bench Press
Warm Up
Bar x 20
30kg x 20
37kg x 5
46kg x5
55kg x 5
Working Sets
60kg x 5
70kg x 5
78.5kg x 12 (felt good today)
Then some fun with the slingshot
85kg x 2
95kg x 2
100kg x 2
105kg x 1
Then 10mins rest/mobility/Double Under practice before class.
Warm Up
Competitive tag team race - tag your team mate at the end of the 25m sprint (two teams of 3)
Walking Lunge - 25m
Sprint 25m
Spiderman Crawls - 25m
Spring 25m
Duck Walk - 25m
Sprint 25m
Burpee Broad Jump
Spring 25m
WoD
Running Clock
30 - 20 - 10 reps
GHD Situps
Burpees (Time - 9min 7 secs)
5min Rest
21-15-9
Back Squat @ 70kg
Box Jump @ 24"
Med Ball Clean @ 20lbs (Time - 27mins 6 secs)
7min Rest
Partner WoD
Skierg 20cals
L-Sit (modified L-tuck)
(one guy ski's while the other L-sits - skiing stop if the person doing the L-hold touches the ground)
Time - 36min 9secs
Wow - quads smoked from the squats/box jumps/mend ball cleans, and triceps smoked from the skierg/l-sit.
Going to rest up and eat some good food. Calorie burn during the WoD was about 750! Total calorie burn this morning 1600cals.