Warm-up
Back Squat
2 x 5, 1 x 5+
Bench Press
2 x 5, 1 x 5+
Deadlift
1 x 5+
Below are a couple of pictures and videos of Julia Rohde and Dmitry Klokov. They are both Olympic weightlifters and will be competing this year in London for their countries (Germany and Russia, respectively). Watch the videos below - especially the slow-motion parts - and read the notes below (there is a warm-up reward on Thursday if you do!).
Julia competes in the 53 kg class (bodyweight of 117 lbs or less), and in the video below, she clean and jerks 107 kg (236 lbs) - more than twice her bodyweight!
Dmitry Klokov competes in the 105 kg class (bodyweight of 231 lbs or less), and in the video below, he clean and jerks 232 kg (511 lbs)!
Ok - here's your homework: Comment on something these lifters do well in their cleans - something that you could also improve upon in your power clean. Some topics for commenting include elbows or shoulders, but I won't be more specific than that. Don't just say "elbows" or "shoulders" - how can you specifically improve your power clean? Post to comments for a warm-up reward on Thursday.
You can email me your comment if necessary, but Friday is the last day to email me your comments - if you haven't been able to successfully comment yet, talk to me Thursday or Friday, and I'll show you what to do.
16 comments:
they both do a good job on getting their elbows up fast and keeping the bar close to their body...which are two things that i need to improve on
They stick their but out and arch their back well so they don't hurt their back's
They get there elbows up really fast and exaggerate the shrug. They also get under the weight very quickly.
I mean their. That's embarrassing.
They both do a good job of starting with the chest out before sticking their butts out and driving up...i need to work on that
They both get their elbows up high quickly (which I need to improve on), and they get the bar up in a straight path close to their bodies rather than letting it get to far away or to close to them.
Their squats are really low and the shrug is really good.
they both do a good job of keeping the bar close and getting under it fast
They both stick to fundamentals. Arms straight through the clean. Quick flowing movement by both and depth in clean. Areas of improvement for me.
They keep their arms straight through the whole lift until its time to clean it up. Also Both are very explosive, an area where I must improve.
They both keep the bar close too their bodies and keep their arms straight the entire time they need to... two areas I can definitely improve on.
They both keep the bar close too their bodies and keep their arms straight the entire time they need to... two areas I can definitely improve on.
They both move thier arms upward at the right time
I need to work on shrugging.
they do a good job of getting their chests out, and really just do very well with their entire phone.
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