Thursday, July 23, 2009


Morning @ UF:
800m Run
2 Rounds of:
10 Good Mornings, 45#
10 GHD Situps
10 Squats
10 Pushups

21-15-9 of:
Deadlifts, 225#
Time: 10:09
*Very ugly deadlifts. Second and third rounds of pullups unbroken.

The first 8 Clean & Jerks of the 3,000 pounds ground to overhead using 155 pounds. Form is complete shit. Any thoughts?


Ty Jones said...

It's hard to tell everything from this angle. But the cleans look much better than the jerks to me. You need to make sure your feet point straight forward and are directly under your hips (jumping stance) before you dip and drive. Each rep seems to have your feet in different odd places on the jerk. And I don't think I ever saw a solid catch in the jerk. You pressed out every one of them. Be more methodical about your stance and focus on speed both for the clean and the jerk. You seem to be moving slowly and always barely getting low enough to catch. You need to explode your hips open and drop fast. Remember, STOMP for power. In the jerk, don't catch it until your arms are locked out. You're form wasn't THAT bad. You just moved too slow and it made everything seem sloppy. When someone's movements are crisp and snappy, it looks good. Even with less than stellar form.

Rich Vos said...

Thanks, man. Sometime soon, I'd like to do "Clean Grace" where the focus isn't on time but on form. Focusing on each movement should help in the long run.

Haven't done jerks in a while... prolly need to work on those too.

Ty Jones said...

If you can make it, there will be an oly lifting cert here in Reno on October 24th and 25th. I'll be at the cert for sure. I'm totally psyched about it. You'd have a free place to stay and eat, and free transport to and from the airport. All you would need to do is get the plane ticket and pay for the cert. Let me know :-)