Yes, Spencer Arnold is very very good at pointing out the lulz with Coach’s Eye. So far we’ve seen him comment on things like Colm’s package, my mummy arms, and a veritable plethora of obvious flaws with really bad lifts. Today, however, I asked him to take a look at a really—seemingly—good lift.
Elisabeth hit a 100kg (aka 220#) Clean & Jerk in the middle of Saturday’s 60 minutes of work. Yes, that is a huge lift and she is pretty consistent with it, but Spencer and I both think that with a little work she’ll be closer to 250# consistently (current PR is 230#). This critique goes to show that even people with huge numbers can still benefit from coaching.
I’ve posted the lift at full speed (looks pretty good), and Spencer’s slowed down critique (not so good). If you’re not intimately familiar with the lifts you will probably be shocked at how many things could be wrong with a Clean & Jerk that’s so big it would easily put Elisabeth in the top 10 of American Weightlifters, and in the top two of competitive exercisers. Guess what? Weightlifting is an Olympic sport—if it was easy it would be your mom. (Sorry, too much?)
1) 10X1 Hi-Hang Snatch (with hip) – heaviest possible, rest 60 sec.
2a) 5X3 3-Stop Snatch Pull – heavier than last week, rest 45 sec.
2b) 5X3 1 Snatch Grip Behind the Neck Push Press + 1 (quick) OHS – heavy, rest 45 sec.
10 minutes Strict Muscle-Up Practice.
Notes: If you are proficient at these, treat this as a slow/controlled AMRAP. If you cannot do any absolutely strict, then practice with as little help from the hips as possible.
Alternating Tabata of:
Notes: This is 16 total alternating rounds of 20 seconds of work followed by 10 seconds rest. For Ab-Mat Situps the movement begins with hands touching the floor overhead, and finishes when both hand touch the feet after coming to a upright seated position.