Snatch Deadlifts: Finding the Perfect Start Position to Fix Back Angle

Testing out an idea that a friend gave me to push the knees out at the beginning of the snatch, to get them out of the way so my butt doesn't go up. I only did a couple of snatches, but I worked up to some heavy snatch deadlifts, and the back angle stayed almost constant! Knees out, feet pointed out more, not too much but a bit, and the hips stayed down on the pull!



Snatch Deadlifts and Snatches at 40 kg
Snatch deadlifts at 70 kg
Snatch deadlifts at 110 kg
Snatch deadlifts at 90 kg

Tuesday - Snatches, Clean and Jerks

First time back in almost a week, feeling kind of out of it, plus it was really hot, but I wanted to lift. My wrist was feeling a lot better but catching snatches heavier than about 75-80 kg was tough. I figured I could go heavier with the clean and jerks, but the strength just wasn't there. I probably rushed it, but I have to pack. I have the entire summer to go heavy, a couple light days won't kill me.



Hang Snatch:
-40 x 3
-50 x 3
-60 x 2
-70 x 2

Snatch:
-79 x 1, m (wrist buckled, stopped there to prevent harm)

Clean and Jerk:
-70 x 1
-80 x 1
-90 x 1
-100 x 1
-104 x clean, no jerk (good split, bar was in front)

Cut the workout here because I had to eat, take the car to the dealer, take the lawn mower to Sears, get a Fastlane for my car, and get packing for the trip to MD tomorrow.

York Barbell Open, July 30, 2011

I think it would be great if I could compete here. Its less than 2 hours from College Park, and I wouldn't be lifting or weighing in until the afternoon probably.

http://weightlifting.teamusa.org/events/7398

Wednesday - Back Squat, RDL, Chins

Right wrist still bothering me so decided to skip the Olympic lifts for today, focused on strength stuff. My back was feeling a lot better so I decided to go for a heavy single or two, I missed the second because my form was deteriorating and I want to stop doing really ugly squats. Before that, they looked *pretty* good.

Back Squat:
-50 kg x 3
-70 x 4
-110 x 3
-122 x 3
-142 x 1
-151 x 1, 0 (form deterioration, I dumped it)

RDL:
-70 x 5
-90 x 5
-122 x 5
-139 x 5,5,5
-181 x 1,1

Chins:
-40 lbs x 5,5,5
-BW x 11

Monday - Goodmorning, Snatch, Front Squat

Wasn't too tired from yesterday to lift again, and I've been keeping it low volume. I hurt my right wrist/hand on the snatches, so I didn't do cleans, and the front squats gave me a bit of trouble. I taped it, but that DID NOT help, in fact I think it made the pain worse because it forced a different range of motion. I don't think it injured it more or anything, just that taping the way I did it didn't help. My back, on the other hand, felt great. No issues, though I purposely front squatted instead of back squatted because its still feeling not perfect.

Goodmornings:
Just learning how to do these, got some tips. Keep the hips stationary (as best as possible), keep the knees at the same bend, and keep the back tight. Start light.
-40 x 5,5,5,5

Seated GM:
I need to stay away from these, my lower back is rounding a lot, I don't have the flexibility for it right now.
-40 x 4,6



----BREAK----

Came back later and did some more work. The stuff before was really just learning, not a workout. This was a full workout, though I cut it a bit short.

Snatch, Hang Snatch:
-40 x 2 (1 snatch, 1 hng sntch)
-50 x 2
-60 x 2
-70 x 1m,2 (this is when I hurt my wrist, I stopped here)

Front Squat:
-70 x 3
-90 x 3
-123 x 1
-135 x 1 (this was feeling pretty heavy and I felt it was sufficient for today)
-120 x 2,2,2 (90%x2x3)

Sunday - Press, Snatch, Goodmorning, Situps

Was going to do the press, squat, goodmorning, situp workout but I wanted to rest my back a bit more, so no squats, front squats, or cleans. Its not like I *can't* do this, just I feel like I should stick to the schedule. Though of course, I made it in the first place so I can do what I like, just gotta be consistent.



Press:
This was feeling really weak today, I cut it short. I've been doing a lot of lifting around the house.
-40 x 5
-52 x 5
-60 x 4 (this was supposed to be 3x5)

Snatch:
-40 x 2
-50 x 1,1
-60 x 2
-70 x 1,1
-80 x 1
-85 x m,1
-90 x m,m,m,m

Good morning:
-40 x 8
-52 x 5,5,5 (video form check, more weight next time? It wasn't that hard.)

Situps:
-25 x 10,10,10 (25 kg plate held above head)

Notes:
-not exactly what I had been planning to do today, but it was a good workout anyway

Bench and Table Finished

Built a bench and a table for the gym. Though I won't use it this summer, it will be there for the future, plus I wanted to make them.

Strong enough for weighted exercises on the bench, though I don't bench anymore. Maybe good mornings seated.

Thursday - Snatch, Clean, RDL, Chins

Working out in the home gym today, unfortunately had to be inside because of rain, so no jerks today. I let the snatches go early because of the ceiling space, but I had control of them. Hurt my back on the second 115 clean (managed to lose the video of that too), so the rest of the workout was a bit lighter, especially the RDLs. Hope that heals up quick.



Snatch:
-40 x 2
-50 x 2
-60 x 1, 1
-70 x miss (slow), 1
-80 x 1,1,1,1,1 (86%, I need to get some 2.5 lb plates)

Clean: (no head room for jerks)
-70 x 1
-90 x 1
-102 x 1
-110 x 1
-115 x 1,1,1,?,1 (?, let it go because it hurt but I could have gotten it up, just didn't seem like a good idea)

RDL:
-70 x 5
-90 x 5,5,5 (light because of that messed up clean, it hurt more off the floor than the exercise, though it was tougher than I expected. Used to the concentric only with the deadlift)

Chins:
-BW x 5
-35 lbs x 5,5,5
-BW x 8

Notes:
-1:15 time for workout, not bad
-area of injury - right lower back.

Monday - Starting the new plan - Push Press, Squat, Chins, Situps

Today's workout only took an hour, which was weird. I guess thats what happens when you split workouts in half. It showed that I haven't squatted since last Friday (a week and a half ago), the 355 and the second 320 set were back-bending shitty. Terrible form. Next time, I should go 90% off the last GOOD squat. Not the last one I barely got up. Maybe I should have warmed up more or something. Either way, good that I didn't video it.

Push Press (behind the neck):
-115 x 6
-135 x 5
-155 x 5, 5, 5 (next time 165)

Back Squat:
-135 x 4
-2255 x 3
-275 x 1
-315 x 1
-355 x 1 (ugly)
-320 (90% of 355) x 2,2,2 (second and third sets were ugly, less weight next time)

Chins:
-BW x 4
-25 x 5
-35 x 5, 5, 5
-BW x 5 (more rest next time before this set)

Situps:
-60 x 10,10,10 (stick with this next time)

-ankle and groin stretches

Notes:
-shorter workout
-back squats sucked, should have gone lighter
-I am glad to be at the point, after Smolov that I don't think there will ever be a time that I can't back squat at least 315.

Spring Semester Training PRs

Compilation of my records in training for the spring, set to the Windows XP installation music. What can I say, I think it goes well.

Thursday - Deadlift PR

I hadn't been in the gym for almost a week because of finals and projects, but I wanted to test my deadlift, concluding the semester. I may try a press PR sometime soon too but I don't have anything to compare it to, so its not that important.

Deadlift:
-135x5
-225x3
-315x3
-385x1
-405x1
-425x1
-450x1 (PR!)

I stopped here with the deadlift, though speed off the floor was really good, I could feel my back bending and the left side felt like it couldn't take much more.

Bench Press:

I hadn't benched since December, at least not seriously or consistently. I always skipped bench and now I don't even program it in.

-135x5
-155x3
-205x1
-230x1
-250x0 (its just bench press, I wasn't that motivated)

Tentative Summer Training Plan

This of course depends on my availability based on work, but I don't see any reason I couldn't go through with this. If I can do more Olympic, I will change it up but I think this will work out alright. The goal is with these shorter workouts, I can work out more per week with less time necessary per day.

1:
Snatch 90%x1x5
Clean and Jerk 90%x1x5
RDL 3x5
Chins 3x5 then max reps

2:
Snatch max
Clean and Jerk max
Front Squat heavy single, 90%x2x3

3:
Push Press 3x5
Back Squat heavy single, 90%x2x3
Chins 3x5 then max reps
Situps 3x10

4:
Press 3x5
Back Squat ~80%x3x5 (I think this %max should be good)
Good Morning 3x10
Situps 3x10

---------------------
-alternate between Olympic training (1 or 2) and strength training (3 or 4)
-Try not to do more than 2 of one type of training a row
-4-6 times per week
-alternate between 1&2 and 3&4 respectively

Example Schedule
Sun - 1
Mon - 3
Tue
Wed - 2
Thu
Fri - 4
Sat

Goals for the Summer 2011

I did pretty well this semester, considering the ankle sprain. I definetly lost some time, but I didn't lose too much strength which was fortunate.

I broke my goals for the snatch at 90, though the clean and jerk at 125 still remains elusive. I did clean 135 yesterday though, if that makes up for it. Haven't had the chance to max the press, deadlift, or bench press (if I want to do that at all), but I can hopefully take some good estimates of where that will be so I can bust those too.

Gotta make some new goals for the summer. First and foremost in my opinion is improving my technique on the snatch and the jerk. My cleans are pretty good considering I haven't had a coach ever. I know that my jerk sucks shit, and while the snatch is improving and becoming much more consistent, it needs work. I hope to be able to get *some* coaching over the summer here in Maryland or in the area.

Goals for the summer have to be more tangible than that though. I already hit double bodyweight squat, which is a great motivator. Though the deadlift and the press aren't really necessary to hit big lifts in, I like those lifts and want to be strong in them, even if they don't take the front seat.

I figure if I can base it on the back squat, I should be good. I should be able to back squat 185 by the end of the summer. If I can do that, 85% of that is 160 kg, and 85% of that is 135 and then 80% of that is 105. These aren't exact, but they are roughly right and roughly in line of how I am doing now. Not all the ratios are perfect but I think I can do it, or at least work towards it.

Back Squat - 185 kg (405) 4 plates!
Front Squat - 160 kg (350)
Clean and Jerk - 135 kg (300)
Snatch - 105 kg (231)

Deadlift - 470 lbs (2.5xBW)
Press - 85 kg (1xBW)

Friday - Back Squat PR, Snatch, Clean and Jerk, Clean PR

Last day in the SPH for the semester, had to go big in everything. I figured I could hit 350 in the back squat, but NO WAY I could do double bodyweight at 370. I mean really, a 40 lb jump in back squat? Check it out though.



Back Squat:
-135 x 5
-185 x 2
-225 x 1
-275 x 1
-315 x 1
-335 x 1 (PR)
-345 x 1 (PR)
-370 x 1 (PR)
-380 x miss (stuck at the bottom)

Snatch:
-50 x 2
-60 x 1
-70 x 1
-75 x 1
-80 x 1
-85 x 0,1
-90 x 0,0,0 (wasn't finishing the pull)

Clean and Jerk:
-90 x 1
*jerk sucked, arms tired. Decided to just clean.

Clean:
-100 x 1
-110 x 1
-115 x 1
-120 x 1
-125 x 1
-130 x 1 (PR)
-135 x 1 (PR)

Notes:
-2 PRs in one day!

Wednesday - Front Squat PR, Snatch practice

Finished Smolov Jr Monday, and I want to max the back squat, but I didn't feel ready today, so I maxed the front squat! Lots of fun. Set a 20 lb PR, and was only 5 lbs off my previous back squat PR! Looking forward to Friday!

Front Squat:
-135 x 2
-185 x 2
-225 x 1
-275 x 1
-305 x 1 - Previous best
-315 x 1
-325 x 1 - 20 lb PR!!
-330 x miss (stuck at the bottom)



Snatch stuff:
-45 kg x 3p+1sn (3 hang snatch pulls, 1 hang snatch)
-50 x 2+1
-60 x 2+1
-65 x 1p+1sn+1fsn (full snatch)
-70 x 1+1+1, 1+1+1

Push Press:
-60 x 3
-70 x 3 *upper back pretty dead after max front squats, so I stopped this

Chins:
-12 reps

Notes:
-I have decided that I can't feasibly do hang snatches, snatch pulls, hang cleans, and clean pulls all in the same day and get out faster than 2.5 hours. I will have to rework some scheduling. Not that anything is finalized anyway.

Max Pushups Test

Today at Black Belt Club I tested my max pushups in a row. Started with a chest-width grip, went thinner, then wide, then really thin to maximize use of the triceps, my strong point.

Total: 57 (collapsed on 58)

Not that its really relevant at all, but my strength endurance has gone to shit...

Monday - Smolov Jr Final Day! - Squat, Messing around

Final day of Smolov Jr! I plan to max out the squat on Friday, hoping to hit 350 or 360.


Back Squat:
-135 x 5
-185x3
-225x3
-305x3,3,3,3,3,3,3,3,3,3 (10x3)

Power Snatch:
-50 kg x 3,3

Press:
-115x3

Deadlift:
-70 kg x 3
-120 x 3
-355 lbs x2
-395x1
-415x1

Notes:
-really tired after squats but was just messing around afterward. Too slow to snatch, but I like deadlifts so did a bit.
-Hopefully I will max the front squat Wednesday, max the back squat Friday, and max snatch and clean and jerk Friday too.