I got to work my hang power cleans with Dallas again over the weekend. He had me pulling from the high hang this time, though. I couldn't get my head around how to get all that weight up without closing my hip a ton. Suffice it to say for the first 10 minutes or so, none of them went. By the end of the day, though, I realized this was exactly what I needed to dial in on my form. Smart guy, Dallas.
My high hang set-up position needed constant correction. I keep starting with my hips too far back, which means as soon as I pull, the bar comes away from my body. Which is why the last time I practiced these on my own, my boss asked if I had, perhaps, been strangled on the way to the office. Dammit. It's hard to meet the bar when the bar is a foot out in front of you.
Once I pulled it all together, these went MUCH better than the last session. In fact, I totally discovered mad love for the high hang. I worked up to 85# pretty fast, and was happy when he threw another 10# on the bar. I mean, 95# is only 10# shy of my 1RM SQUAT clean, pulling from the FLOOR. At this rate, I'll have my bodyweight clean by the end of summer for sure.
So for the most part, 95# went solid. What helped me the most was filming one of my fails. Dallas made me see that I was getting PLENTY of height on the bar, I just wasn't getting underneath it. As soon as I figured that out, they ALL went. I pulled about 7 singles, five of which we got on video. Some are more squat than power, but I was super happy with the progress we made. Three weeks ago, 75# from the hang wouldn't go. And last week, only half my reps at 85# went. So I'll take a 10# PR any day.
Video below, and thanks for all the good tips last time. EC, I'm practicing HARD for next weekend.
Wednesday, April 8, 2009
Subscribe to:
Post Comments (Atom)
15 people drop some props (leave a comment here):
Nice numbers Melissa. Just a thought regarding set up, it may be camera angle but it looks like you are behind the bar. Check out Coach B talking about staying over the bar http://media.crossfit.com/cf-video/CrossFit_BurgOWCleanFromGround.wmv
Thanks MaD. SOME of it is camera angle - he is standing off in front of me. But I definitely need to do better with my set-up, too. We fix as much as we can each session, and there were a LOT of cues flying at me. The set-up was the hardest thing for me to wrap my head around. The high hang just feels WEIRD.
Miss you guys - can't wait to see you for Albany!
Those look solid, Byers. High hang might feel funny, but the lift looks much cleaner and more explosive - less arm pull and way better bar path than the last go-round.
the music is good.
so, are we doing a 'high hang' or more of a 'tall clean'?
These were all meant to be power from the high hang, but I had to get under a lot of them. I do love tall cleans... maybe I'll talk to Dallas about working those next.
We're going to CF Boston next weekend to work with EC. She keeps telling me she's going to start me on the SNATCH. I keep hoping she'll forget and just let me clean.
always, always, always start with the snatch, my dear.
cleans are playtime once the snatch is in order. cant wait!
You see, once you get the snatch down, the clean is easy!!! You want boring? Next time you come to nyc Ill take you out to Lost Battalion with me and see what they have you do. Nothing like standing with broke down broom stick working high-hang snatches while everyone else (including 15-year old high school girls) gets to do all the fun stuff...
Anyways, shoulders out more (in front of the bar) and more explosion.
I agree, work the snatch progression. And I have to say, you are not "over" the bar. I think by correcting backwards to avoid the forward bar, you sort of threw out the baby with the bath water. Check out Coach B's stuff again (I know you already have)... He keeps chest over the bar with active lats to keep the bar path right and not going forward. He also teaches a second "dip" if you will after that initial pull. I have my whole snatch training on video (over an hour)... I'll re-watch and see if there are any other tips I'm forgetting. But embrace the snatch! Love the snatch! Of course, this coming from a guy who's goat is the full squat clean ... and would rather snatch any day of the week.
"EC: always, always, always start with the snatch, my dear.
cleans are playtime once the snatch is in order. cant wait!"
This is good advice. Substitute "cleans" for anything, and it's still good advice.
Vid not working =(
Dang Byers! Nice Cleans! Sweet explosiveness and excellent, stable catch!
I'll echo what everyone else said about starting behind the bar. It's interesting that you start behind it, and the split second before you pull you get your shoulders out farther in front of the bar.
I have to remind myself that the clean isn't vertical like the front squat, cover the bar with your boobs. NIPPLES OVER THE BAR.
Jennie,
Your comments are always a huge hit. I can picture it now... my gym full of testosterone-laden high school boys, me setting up to clean and Dallas yelling "NIPPLES!" as my set-up cue.
Pure. Genius.
Melissa
Hi Melissa,
Thanks for stopping by CrossFit Inverness. I hope you don't mind my using your posting for the Buy In/Cash out Policy. I love your blog and have been gaining inspiration from you for months. Also, congratulations on your new affiliate!
Becky Harsh
Hi Becky,
I love that you linked back to that post - I'm always flattered when other affiliates like something we did. Keep me posted as to how the concept is going over with your classes, and if you come up with something especially cool for either the buy-in or cash out, send it on over.
Melissa
Melissa
Sorry I'm late to the party. Yes, you are definitely starting behind the bar. You need to get your arms vertical in the jump position. You'll notice that right before you jump your shoulders roll forward to correct the misalignment. That will be unnecessary once you get the correct jumping position.
Regarding the jump:
First, you come to the jumping position and stop. I generally have people go down and back up like a push press (you are the expert at those now). Stopping in the jumping position IMHO is pointless. It just makes it harder since you can't take advantage of the stretch reflex.
Second, you not only roll the shoulders forward but you shrug them before you jump. That's, as the French say, ASS-FUCKING-BACKWARDS. :) This again will hopefully remedy itself once you learn to go down to the proper jumping position and immediately jump HARD with your legs.
Triple digits are well within your grasp.
Post a Comment