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Friday 11/29/2013

28
Nov
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Friday 11/29/2013

Friday Class Schedule:  9AM and 6:15PM ONLY
 
On the Minute for 10 Minutes
2 Power Clean
2 Front Squat
1 Jerk
~work speed & position.  +-40%
 
On the Minute for 7 Minutes
1 Clean
1 Hang Clean
1 Jerk
~Lifts should be at moderate (+-60%) weight; focus bar path & weight through heels.  Weight should remain steady not trying to climb through set.
 
With remaining time Establish Max Clean & Jerk for the day.  If form deteriorates drop to heavy doubles.  If Jerk fails continue with clean only.
 
~post results to comments.
 

Ulugbek Alimov (-77kg, Uzbekistan) cleaning 201kg at the 2013 WWC. So we have a 169 pound guy cleaning 443 pounds. So what besides lifting 100x more than any of us is he doing?? Take some time to study the photo, look at the hips and shoulder raising together, feet, elbows, hips, ankles, torso etc, THE BAR. Take time to study each individually. In particular look at frame 5. This is the power position we cover on a regular basis. His feet are still nailed down, chest is up, hip is loaded. Immediately following this in frame 6 he drives to extension ARMS STILL STRAIGHT then frame 7 he is already pulling himself under the bar. Remember these are fractions of a second photos. There is zero time to pause or donkey kick the feet or do any of the goofy things we sometimes find ourselves doing on the final extension of the hip. Additionally recolonize the height of the bar frame 6 to 7. What I can assure you is that he is not going to pull 443 pounds up with his arms to his chest and then turn it over! The more we can learn to lift with our hips and back levering the bar the more you will see those numbers climb.