1/20/2010

Attended a workshop with a USAW Senior International Level Coach and 10 other lifters.

WU:

Watched some snatch video, broke down and did the following (areas of focus/cues for me in parentheses):
OHS (elbows turned out, I was fine on this; need some mobility work on my right wrist accd to the coach who noticed wrist flexibility issues right away, and my wrist was sore as well)
Snatch balance (quick feet, ride it down rather than jump under, fine here too)
Snatch from power position, 40kgx5
Hang position pull 40x5x1, 50x5x1
hang sn 50x3x1 (practice scoop and hitting power position every time)
sn liftoff 50x5x1 (pull knees back, constant back angle)
snatch 50x3x2 (elbows over hands through pull, pull into knees off floor)

clean video
Power clean from power position 70x5x1
Hang clean 90x5x1
liftoffs from floor 90x5x1
power clean 100x3x2 (got a cue to keep my shins closer to the bar before liftoff / knee more forward)
power clean 110x3x1
clean 120x1x1 (PR)
Barely able to get out of the hole, but apparently I pulled this almost high enough to PC.
clean 122x2xF

Several mobility exercises thrown in throughout as well. Very good learning session, and best of all I was there with 2 other lifters from my gym and the Sr. International coach said we must have been getting good coaching as our form was pretty good for our level of experience. I'm excited to take these notes back to the gym.