Do you guys lift everyday?

[DaRkAnGel]

Some oly lifters train every day of the week and do multiple sessions a day.

Discuss.

Originally Posted by a_welch503

I can't do those lifts until I get some coaching. Schedule conflicts with the dude who's going to teach me to do them so we can't get together for a while.

Try the Burgener Drill to learn the one arm snatch. It really works......

[.V.]

That looks really cool. But instead of practicing on my own and finding a brand new way to injure myself, I'm waiting until our schedules line up and get some personal coaching on the olys.

You've seen how I do, try something new, find a way to do it wrong, get hurt. Not this time, not on these.

[CF-OC_gal]

This looks like something that would be popular with some on DF.

Man-Maker: This protocol was written by Bill Cullen. If you're looking for some serious work, this is the program for you.

50 Single-Arm Snatches per arm
Jog 1/4 mile
40 Single-Arm Snatches per arm
Jog 1/4 mile
30 Single-Arm Snatches per arm
Jog 1/4 mile
20 Single-Arm Snatches per arm
Jog 1/4 mile
10 Single-Arm Snatches per arm
Jog 1/4 mile

(Source: IM's link)

[gymgirl]

Originally Posted by a_welch503

Even the girls here at DF are doing them.

welch, i understand your postion in wanting to wait until you get a coach to help you, i did the same thing. but if you do want to do some reading check this article out: http://www.crossfit.com/journal/libr..._TheStance.pdf

[CF-OC_gal]

These two aren't bad - a bit long winded talking though.

YouTube - Tommy Kono lecture/ instruction on Olympic Lifting Part 1

YouTube - Tommy Kono lecture/ instruction on Olympic Lifting Part 2

Nice clips Brat. Thanks!

Wow thanks for these clips Brat, I'm going to share them with my Dad.

My Dad and Tommy Kono were best buds when Tommy lived in Sacramento before he eventually moved to Hawaii. They lifted together at the YMCA. I always enjoy listening to his "old glory day" stories about Tommy and Bill Pearl who also lived in Sacramento for a while.

[Dan C]

Originally Posted by a_welch503

I'm waiting until our schedules line up and get some personal coaching on the olys.

I think that is a good move. There are however some things you can do to prepare yourself in the meantime.

Mainly, front squats and overhead squats. F. squats will help with the wrist strength/flexibility that will limit you in the clean & jerk, and OH squats for the balance and coordination of the snatch.

Start getting used to the hook grip as well.

[CF-OC_gal]

That's everything I've been given to fill in the workouts with Dan!

I was told that practising a one hand bar snatch is going to prepare my wrist for that.

The other new variation on an old theme I learned today is overhead lunges. Giant steps, bent back knee right down and perfect form on front leg. No pauses allowed between steps.

[.V.]

Damn, balance and coordination. Forgot about those. That may be a problem.

[Dan C]

Originally Posted by a_welch503

Damn, balance and coordination. Forgot about those. That may be a problem.

The squats will help develop that.

Brat, 1-hand DB cleans & snatches are good to practice as well. Easier to ditch if you get in trouble too.

[.V.]

Originally Posted by Dan C

The squats will help develop that.

If only it were as simple as it sounds. I am looking forward to it though.

I'm one week into deloading which means I've got 3 more weeks until I start loading and beating my old 5RM again each week.

Let me ask you a question about the front squats. I know you are at least familiar to some degree with the various training regimens out there. I'm doing 5 sets of 5 squats most days. On light squat day I only do 4 sets. On medium day it's 4 sets (same as light day) + a 5th set of only 3 squats that is heavier than my previous final set on heavy day.

They are back squats and I'm working on developing strength and flexability to get them better and better with going all the way until my butt touches my calves.

Will doing the first few sets of these as front squats adversely affect that goal of getting good, clean, ATG squats? Because I have a very specific goal right now, that I cannot miss out on, my very survival depends on getting it right. I need to honeslty know if doing front squats would effect the training in ANY negative way. If they won't, then I'll give them a try.

[Dan C]

Absolutely not. In fact, front squats should help you get into a deep position. Use them as a warm up, a drop down set, whatever, it won't effect your (back) squat workout at all. What you're trying to do is prepare the wrists, elbows and shoulders holding a barbell in the rack position. Just be sure to keep the elbows up - upper arm parallel to the ground. The first couple weeks you shouldn't be using anything heavier than the bar.

And a general note, keep in mind that your foot placement is going to largely determine how low you can squat. That goes for front or back squats. If you want to go ATG you'll need a narrow stance with high bar placement.

[.V.]

Thanks Dan. I've moved my feet now to just a bit wider than shoulder width (instep is just inside shoulder width). This seems to be allowing me to put butt to calves lately. Of course being on a deload phase, the lighter weights are helping form too. Getting the bar higher has helped me keep more upright. Now to review some pics and vids of front squats to learn how to hold the bar correctly. I tried wrapping my arms around it letting it rest in the crook of my elbows as in one of the coleman vids...didn't work too well for me.

One thing that I gather is a real no no, but was advised to try and see is to look up a bit instead of straight ahead. This is helping keep my back right too and taking some strain off my SI joint. Not going wide and using the box isn't helping my glutes/hams much, but there are other ways to deal with that.

I'll play with them using just the bar today and see what happens.