Back Squat
5-5-5-5-5
Skill work:
We will continue our work with the Burgener Warm-up and review salient points of the Snatch.
Related videos from Catalyst Athletics:
Snatch Hand Placement
Snatch Overhead Position
Notes: Margie is putting out a great effort here with her OHS. In this particular set we can see that her right knee is not tracking directly over her second metatarsal. This oversight may cause the Tibia and Femur to misalign leading to undue torque on the knee as well as a missed lift. This is an extremely common error which is derivative of either setting up your stance incorrectly, weak/tight adductors or just forgetting to maintain outward tension on your thighs during the lift.
Margie is a dedicated athlete who PR’d her OHS despite this oversight. Amazing Work!!
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A little high on the 4th set, depth was better on the 5th.
I’m going to start working the Burgener Warm-up into my routine the same way I have with jump rope, hopefully I’ll see similar progress. I already feel like I have made more progress on O lift form in the last 3 weeks than I had in the last year.
Did OH squats instead cause of my shoulder
55x365x375x380x385x3(failed final rep – sorry if I got us into trouble!)PR on the weight.
Jeremy – are you gonna start back squatting as much as you deadlift? good god.
I have seen some powerlifters with higher squat numbers than their deadlift, but that’s probably due to squat suits being alot more effective than deadlift suits.
I’ve really enjoyed having the opportunity to coach you guys on the O lifts. We’ve established all the major positions, added movement, velocity and now we can begin to add weight to the movement. Once we get a solid Power Snatch we’ll add the First pull and then work the clean and jerk variations into our practice.
Another great class at SB. Special thanks to Allison for her well-trained and ever-vigilant eye during our back squat efforts. I forgot my numbers (well, tried to forget) but know that I hit a wall 3 reps into my 4th set at 205#. I tried again got 2 more reps and learned the fine art of dumping. Definitely going to have to work on my lifting. I should figure out my 1 rep max before going again.
David, the Burgener Warm-up tutorial is invaluable and something I look forward to continuing to drill, learn and one day, perhaps years from now, master. I’ve now got a daily appointment with my dowel at home.
Margie, great work on the OHS! Looked good.
Great vids David! Thanks for those.