Saturday’s Workout
Saturday’s Workout
Glenn Pendlay Olympic Lifting Seminar
On Saturday I headed down to Crossfit Charlotte for an olympic lifting seminar hosted by Glenn Pendlay. The seminar was great and I learned some really useful tips for the snatch and clean and jerk. We started work with empty barbells and worked through a stepwise progression of the lifts. I found the stepwise progression and extremely useful way of teaching, training, and thinking about the lifts. I made some solid improvements on the snatch and my overall comfort level with the lift significantly increased.
The clean work was incredibly useful. I refined my second pull and got some great pointers for more effectively using explosive hip drive. After the empty bar work we started working up in weight. I hadn’t really planned on maxing out but my pulls were feeling really good and I soon found myself staring at a bar with 175# loaded, my previous power clean max. We were only doing full cleans during the seminar so I wasn’t sure how my 175# squat clean attempt would go esp. since 175# was my current front squat max. I got under the bar well, my legs felt decently strong and I was able to stand up out of the bottom of the squat. Next up, 185#. I got an excellent pull and was strong getting under the bar but I wasn’t sure I could actually stand up with the weight. I struggled in the bottom and for a while it seemed like it wasn’t moving but I stuck with it and after a legitimate fight was able to stand up with it! This was a huge lift for me and I can finally cross off one of my most coveted 2009 fitness goals.
We finished the day with some work on the jerk and I got some good pointers on leg/foot positioning on the split which will definitely make my jerk more solid. Hopefully I’ll be able to put 200# overhead soon.
November 9, 2009 at 3:08 am
GR8 job! How exciting!