Training Session 3 with Coach Keith
Started by doing 3 rounds of Cindy as a warmup, then went into squat work. Started light again and worked up to 245lb for 3 sets of 5 reps. The form felt really good at times but it’s still inconsistent. I gotta keep thinking of my cues when I’m squatting: look down, chest up, elbows back, ass out, etc. Lifting the toes a little also helps me keep the weight on my heels.
Coach Keith also introduced me to the power clean today. I was having a hard time connecting the deadlift to the jump at first so he had me deadlift the bar for a full rep, touch and go on the floor, and then explode up into the clean. This seemed to do the trick of preventing me from stalling. After a shitload of singles like that, I was feeling pretty strong on the form (and feeling better about my deadlift form too). The keys here are keeping the bar really close to my body and using the hamstrings/hips to drive the jump, not the arms. All the arms need to do is circle under the weight when it’s in motion. I was using 135lb for the majority of time here and probably did about 20 singles.
Another important correction I got from Keith during the power clean training is that because I have long legs and a short torso (the anti-Zach), I need to start the deadlift from an almost horizontal back position. If I try to use the textbook approach, the weight will be too far over my toes and throw off the entire movement. Good to know.
