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Vision’s Training Log - Stronger by Science

You might be cutting your extension a little short on the second pull, which could lead to you feeling that lack of “oomph”. I know for me, especially in my snatch, I was rushing the first pull and it meant I was unintentionally rushing the second pull too, which lead me to not extending fully. Feeling stronger in the hang position, for you, could further cement this theory, because from the hang there’s no first pull to worry about; all you’re concerned with is getting power from a disadvantaged position, meaning you have to extend hard.

Not sure how active he is, but @highpull is another dude who could offer good advice.

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Clean looks good, not too bad compared to the weight you put on your back squat. Nitpicking:

• indeed lacking a little bit of hip extension
• you’re shrugging a bit too early
• not pulling the slack first
• shoulders could be a litlle bit more forward, the bar goes slightly away from you resulting in it going a bit too much towards you
• you’re not confident enough with the catch: practice lower catching position with lower weights first, as a result you slightly “starfish”

I am dealing with the same ussues right now after 5 months without olifting ahah. Nothing that can’t be fixed without much trouble

The fact that you’re better from the hang is normal, the first pull is the hardest. You should do slow first pull into explosive second pull for a few weeks

You want to be strong and explosive because it’s heavy and as a result your first pull is hurt and lose a little bit of positioning

But don’t worry you’rr plenty fast, keep up the good work!!

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Plenty to work on! Appreciate the feedback.

I use to only do full cleans and never had a starfish problem with those. I think maybe because I’m thinking about catching upright, I’m compensating by spreading my legs. Will correct.

Finally got some proper sprints done. Didn’t time anything but felt decent.

800m jog, track warmup

Sprints:
prone start 20m x 4
falling start 30m x 6

Med Ball Throws:
blf x 4
ohb x 4
shct x 4
dhct x 4

edit: neck very tweak next morning, I think it was one of the throws but don’t know which. Will drop between legs forward and double hop to start.

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It does. You have a slight hitch transitioning from the first pull to the second. You should be better from the floor than the hang. Think about it, it should be easier to add speed to a bar already moving than one that is not. You need to add to the upward momentum you have coming from the floor. Think of squeezing the bar off the floor and building speed so the bar is moving fastest at the very top. Pulling fast off the floor is fine provided you do not break positions and provided the bar is gaining speed as it elevates. The Bulgarians from the 70s and 80s were known for exploding, or yanking the bar, from the floor. Your positions are fine.

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Rower, stretch

3-position Cleans:
155, 175, 180, 180, 180 , 180
stronger from the high hang than the floor lol

Close Grip Bench:
115 x 10
165 x 6
205 x 5
225 x 8
225 x 5
225 x 5
225 x 5
225 x 5

DB RFESS:
3 x 8 with 65s

Ring Inverted Rows:
4 x 13
w/ 3 x 12 dips

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Bit of a deload

Jump rope

Power Cleans:
12+ singles at 175, form was feeling crisp

Back Squats:
135 x 5
225 x 5
275 x 3
325 x 1
325 x 1
325 x 1
beltless

Bench:
115 x 8
165 x 6
205 x 3
205 x 3
205 x 3
205 x 3
205 x 3

Seal Rows:
135 x 10
185 x 12
185 x 12
185 x 12
w/ 1-leg hip ext. w/ knee drive 3 x 12

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Last lift of this cycle. Didn’t stay on track at all so difficult to hit any good numbers. Decent workout even though numbers don’t show that.

Jump rope, dynamic

Power Cleans:
Singles up to 210, then a failed single at 215 (bitched out getting under)

Bench:
Singles up to 275, then a failed single at 285 … longest grind of my life, one more ounce of strength and I had it

Nordic Ham Curls:
3 x 3

DB RFESS:
2 x 8 with 65s

Inverted Ring Rows:
3 x 15
w/ 3x15 dips

I don’t usually do speed work the day after an intense lift but I’m off the next 3 days (food + booze + rest). I wasn’t necessarily ready for 3-point starts but wanted to get an idea of where I’m at. Electronic timed 4.48, 4.46, 4.47, 4.46 30 metres. About 0.1 seconds off my best of 2020. I wish I had data from my mid 20s to compare.

800m jog, track warmup
Sprints, 3-point start, 4 x 30m
A Runs: 2 x 40m
Power Skips: 2 x 40m
SL Bounds: 2 x 40m
Hurdle Hops: 3 x 10

Skipped abs again cause I’m in a rush

Hyooge weekend, poor workout, bounce back tomorrow.

800m jog, track warmup
Sprints, kneeling start, 5 x 2 x 20m
Power Skips: 3 x 30m
Standing iso high knees: 3 sets
Barefoot pogos: 2 x 20
Barefoot running: 2 x 50m

800m jog, track warmup (long)

Sprints: 3-point, 5 x 30m (4.45 best)
Med ball ohb: 2 x 4
Hurdle Hops: 2 x 10
Med ball shct: 2 x 4
Plyo Push-ups: 2 x 4

Just messing around today. Last workout for a while, taking a two week vacation.

Rower, jump rope, dynamic

Power Rows:
4 x 3 strokes (776 watts best)

Box Squats:
45 x 5
135 x 5
225 x 5
275 x 3
325 x 3
345 x 3
365 x 1
375 x 1

Bench:
115 x 8
165 x 6
205 x 5
225 x 5
225 x 5
225 x 5
225 x 5
225 x 5

Circuit: 4 sets
DB Snatch 80 x 5 per arm
DB Row 80 x 7 per arm
DB 1-leg RDL 80 x 9 per leg

Ab Ring Rollouts:
3 x 10