Have fun in Florida.. or wait , it is for work, right?
Your workouts look great despite the problems! Snatches I can only dream off!
What do you exactly do for warmups.. 'lots' won't suffice.
Am on the lookout for routines for both warm-up and actual exercises to improve on snatches /C&Js.
Thanks. I usually do a pretty long warmup routine because it just takes me a while to warm up. I start with stretching - back, sides, hamstrings, quads, wrists, calves, ankles, etc. Basically I concentrate on the areas that are tight. I then do warmup with the bar and do behind the head pressing while standing, sots presses in a squat position, drop snatches, dead-hand statches, hang snatches. Obviously this would be a warmup on days I do snatches. On C&J days I still do the behind head pressing in a snatch grip, sots press, drop snatch, then I do dead hang cleans, jerks, jerks behind head, etc.
hey jill. welcome back to saunaworld, otherwise known as florida. love your warmups--I have become a total convert to a detailed warmup these days. we also do a lot of specific glute activation work, and running specific stretches. the return on the investment has been amazing. hoping I feel better enough by saturday to run 13 with my group.
Thanks for your detailed answer, even though I have no clue what those are:
- sots presses in a squat position,
- dead-hand snatches (are you not really doing a snatch but taking the bar from say the hip to the chest?)
C&J days
- dead hang cleans,
I'm seeing people do all kind of warmups when they are preparing for a meet, but have never really focussed on them myself.
Are you working with a coach? These are pretty standard Oly warmups. I couldn't find a good example of a sots press on youtube so I threw up a few clips of me warming up. Sots press, drop snatch, dead hang snatches with the bar
Had to go to the chiro this morning before I leave for FL so I stopped in for a quick squat workout since my SI is feeling better today. Kept them light.
Front Squats - 2x20kg, 2x30kg, 2x35kg, 6x2x42.5kg
PP Behind Head - 3x20kg, 3x30kg, 3x40kg, 4x41kg, 3x42.5kg
Jill, you're an absolute doll to make that video for me.. you look wonderful BTW
So, essentially a Sots press is an overhead press BTN when squatting down.
I did get the drop snatch right then and the dead hang snatch is a snatch from the hip.
I truly wished I could ever get my form as perfect as yours.. but then again, I bet you've been practicing way more than I ever did/do. (we , me & SO are planning to cover 2/3rds of our 'garden' with a 'garden house' and see if we can do Oly lifts in there.. Olympic lifting is a type of sports (like most actually) where daily practice is better than doing it just 2-3 times a week.. even if it's just with an empty bar.
I don't really know why my coach doesn't teach me more warm-up routines .. maybe because he sees I'm doing them on myself? The other woman whom he coaches too , does drop snatches too. I think he gave up on me ever doing a real snatch (he more or less told me so). He may be right.. on a very good day 1 out of 5 lifts is decent enough to be called an actual snatch.. most others are power snatches at best..
Had my comprehensive physical today and then trained. Note to self..having lots of blood drawn and then training does not always result in the best outcome.
Warmups
Jerk+Jerk Behind Head - 2x20kg, 2x30kg, 2x35kg, 1x40kg, 1x42.5kg
You're even my hero for daring to lift after giving blood.. I'd have passed out.
BTW, thank you SO much for the video.. did my first Sots press today. After overcoming hyooooooge fears of free wt split squats (esp left side & bb in the back), the Sots press is going to be my next challenge up the road.
Must say that apart from the difficulty of it (balancing) my rotator cuff doesn't seem to like it either.. doesn't it bother you ?
Must say that apart from the difficulty of it (balancing) my rotator cuff doesn't seem to like it either.. doesn't it bother you ?
It was very challenging at first because it really hit those week areas for me and addressed some flexibility issues. Now it doesn't bother me at all and it really helps get those shoulders warmed up. You may need to start out using a wooden broomstick handle if it's too hard with the bar. Or, have someone spot you so the bar doesn't come crashing down on you.
Did both the broom stick as well as the 15kg bar this morning and that bar was a huge challenge on its' own as it indeed, almost came crashing down.
Obviously, BTN MP (or PP) aggravate the shoulder too, so a combo of a squat with that is a hard thing, but yes if you say so, I could incorporate those too.. always do dislocations as well.
Did both the broom stick as well as the 15kg bar this morning and that bar was a huge challenge on its' own as it indeed, almost came crashing down.
Obviously, BTN MP (or PP) aggravate the shoulder too, so a combo of a squat with that is a hard thing, but yes if you say so, I could incorporate those too.. always do dislocations as well.
skip the dislocations
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Even when I only do them with a broomstick? I've never done them with an actual bb. Done them for a long time and they never bothered me.. BTN MP/PP do, that's why I'd asked.
Even when I only do them with a broomstick? I've never done them with an actual bb. Done them for a long time and they never bothered me.. BTN MP/PP do, that's why I'd asked.
yea, i'm 99% sure they're frowned upon now, even with a broomstick.
do you have inside out? They go through a number of shoulder warmups in it? BTN stuff can really jack up your shoulders if you don't have proper flexibility first.
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Trained on my own this morning since most of my club-mates are off doing holiday stuff. I was pretty tired after a late-ish night watching fireworks. BUT, was a good workout nonetheless.
Wow, Jill.....your lifting is soooo strong! Nice work, especially with your injuries. Very impressive.
Thanks Jane! Yeah, like I said...once I'm injury-free, look out! At least I can now take the time to work on form and not worry about upping the weights just yet.
Thanks Jane! Yeah, like I said...once I'm injury-free, look out! At least I can now take the time to work on form and not worry about upping the weights just yet.
thats it. Went up on my front squats today...but my SI is still acting up so next workout will be down in the low-weights area again. I'll keep trying. Kept snatches light to do some technique work. Not bad. Wrists still collapsing but getting better.
Jill, you take it easy with that wrist! When I strained/sprained mine last year, it took forever for it to heal 100% because I kept trying to get back at it too soon. Be careful!
Jill, you take it easy with that wrist! When I strained/sprained mine last year, it took forever for it to heal 100% because I kept trying to get back at it too soon. Be careful!
Yeah, I know. I'm really being careful. Really! Wearing wraps, etc. They are just weak right now due to the rolfing that is being done to alleviate the CTS . I need to build up that strength again. It's getting better and my CTS is getting better too. I just need to keep being patient.
Oh and thanks very much.. not for explainng Sots presses. Or rather, damn myself for jumping into those a bit too fast.
I should have kept to practicing just with a broom stick as my left shoulder was screaming at me after Sunday's warmup with just a light barbell of 10kg! (lightest around in the Sunday gym, there's plenty broomsticks in the Oly gym).
It does show that some of the time I spend on warm-up exercises aren't specific enough.. just doing a routine from NROL in which there are also exercises I could skip. After that there's many more warm ups needed with just broom stick and I tend to hurry through those a bit too fast..
Or rather, damn myself for jumping into those a bit too fast. 
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