Critique Ok, from what I can see you eventually lost the clean and started flicking the weight up or primarily just used your arms. You lost stance, lumber curve, and shrug. You should reset every time shoulders past the bar and the bar should be pulled back to the rack in an ark. I'm not sure if your grip was giving out but based on your arms it looked like it did. This is why your arms were bent. Your traps were tired too. Your lats need to be flexed when your over the bar, tight and ready to snap at the pockets. The best way to work reps into this movement while maintaining good form is to use the emom. One rep won't fatigue you like ten did. I think you definitely have the strength. Try doing ten emom reps to compare. Hopefully we'll get to train together before I go and we'll go over this stuff. It makes a big difference.
Ok, from what I can see you eventually lost the clean and started flicking the weight up or primarily just used your arms. You lost stance, lumber curve, and shrug. You should reset every time shoulders past the bar and the bar should be pulled back to the rack in an ark. I'm not sure if your grip was giving out but based on your arms it looked like it did. This is why your arms were bent. Your traps were tired too. Your lats need to be flexed when your over the bar, tight and ready to snap at the pockets. The best way to work reps into this movement while maintaining good form is to use the emom. One rep won't fatigue you like ten did. I think you definitely have the strength. Try doing ten emom reps to compare. Hopefully we'll get to train together before I go and we'll go over this stuff. It makes a big difference.
135# hang power cleans x 10
pull ups x 20
135# hang power cleans x 10
push ups x 30
135# hang power cleans x 10
sit ups x 40
135# hang power cleans x 10
rest 3 min
2 mile (tire drag) run
pull ups x 20
135# hang power cleans x 10
push ups x 30
135# hang power cleans x 10
sit ups x 40
135# hang power cleans x 10
rest 3 min
2 mile (tire drag) run
6::45/25::59 45 lbs sled
ReplyDeleteI did this workout with just push ups because thanks to my last couple of workouts, my hands and tail bone are torn up pretty bad so I stuck with push ups. I think I got the same results.
ReplyDeletethanks for posting the video along with mike's critique. i'm continually trying to improve in this same area and this information helps. imagine the speed of progress if we could all find someone like him to critique us in person and train with on a regular basis.
ReplyDelete