Crossfit Armoury - August 6, 2017: Speciality class: Olympic Lifting

Sunday; August 6, 2017 @ Crossfit Armoury - West

Coach:  Meaghan B.

Thoughts:
Lack of sleep caught finally caught up to me after Wednesday.  I ended up skipping all my crossfit classes and went straight to oly class on Sunday.  No posting in between.  Sorry.. It happens.

Snatch:
We continued with the Tall Snatches as part of our warm-up.  Again focusing on that movement which will reinforce the high elbows catching in full squat, and a strong lock out.  An area where I really need to work on.

For this exercise, I used the weight from my power clean (my weakest weight movement), calculated my 75 to 85% weight.  It works out to be 95 to 105 lb.
This would be the weight that would be used for all three movements; every minute for 10 minutes.  I ended up using 105 lb.

My chicken scratch; calculating the 75 to 85% of my Power Snatch
Bottom:  my calculation for the C&J exercise

Clean & Jerk:

Continuing with Tall Cleans, we did 3x3 of these. Starting with empty bar and adding weight each set. I added 30 lbs and then 60 lbs for my last set.  Focusing on the movement, and at the same time for a quick turnover to a front rack.

Using the values calculated above, worked up to my 90%.   This workout took a much long time as I was taking longer rest periods once i hit my 75%.  Most of the class except for Lauren and I stuck around to work thru the program.  The rest of the class went to gymnastic class afterwards.  Kudos to those who are doing this, as I (me) just don't have that type of energy to do both.  

I actually hit a snag at my 80% mark  Failed to clean one rep each for each set.
I decided at that point to walk away and take a longer rest break before trying for the 85%.   This was about the time I went and took a video for Lauren as he was working on his overhead squat, and how he wasn't able to squat low enough.  

I came back to the 85% and was able to clean the weight and as well as do a proper split jerk.   I wish I could say the same for my 90% weight, as you can see from my video below.

My 90% for my Squat Clean and Split Jerk

Video of my last rep on my last set at 90% Squat Clean & Split Jerk

And the real reason why you don't see too many videos of me is the amount of sweat that is coming off my body, my shirt is soaked thru.   Plus I'm not that athletic, but I'm providing this as it's important to show my progress.   And to determine which area I need to focus on, where I'm doing things wrong. 

I managed to asked Lauren, another fellow lifter to video me as I did the same for him earlier. 

Also note, this last exercise took me 30 minutes past the end of the 60 minute class.  Yes, I took a lot of rest breaks and I was determine to hit the 90% mark.


My analysis/thought (video):

- initial setup looks good, I've been trying to keep my butt low
- the barbell doesn't seem to hit my hip (I didn't feel it hit the hip)
- arms seems to be semi-bent as oppose to be straight/hanging before pulling (thus makes me think I'm pulling way too soon)
- I'm not catching the barbell right across the shoulder, it's a bit too far forward
- During the split jerk, rear feet falls flat as oppose to being on the balls of the feet
- barbell tips back a bit farther as oppose to be directly above head, thus you see me fighting to keep it upright and stable.

Your guys/gals thought?  Open to suggestions/feedback.


Accessory/Homework:
Tall Snatches, Tall Cleans, and also work on the Push Jerk while in a Split Jerk position.