Training Session 11 with Coach Keith
Jeez, only one more session left with Coach Keith. After a quick warmup, got right to work on some kipping pullup practice. Mostly just working on the swing - trying to drive the chest forward (open) and then push the back back (closed) without really using the legs. After swinging around like a monkey for a while I was able to throw a few kipping pullups together but I don’t have the rhythym yet.
Went to work on squats after that and had a breakthrough of sorts. All of my squat troubles were being caused by putting the bar too low on my back. Keith showed me where it should be (right on top of my scapular ridge) and I was able to keep a much better, tighter back position throughout the movement. I still need lots of work, but the intense shoulder pain wasn’t there any more. Worked in sets of 5, going up to 245lb.
Reviewed the press again, working in sets of 5 starting with the bar and going up to 135lb. Only got 4 reps at 135, but I made some good progress on my form. I was able to get a stronger wrist position (bar on the meat of my palm) which took my wrist out of the equation a bit and felt nice. Keith also instructed me to lean back slightly as I start the movement to get the weight centered over my toes before driving up with the shoulders. Felt pretty good.
After that, did some reivew of the power clean - starting from the hang position, then dipping above the knee, then from the bottom of the cage. I did one rep of each variation in sequence starting with the bar and going up in weight. When I hit 135lb, we put the bar on the floor and I did all 3 reps from the floor. It felt really good today - I was getting the explosive hip drive, the shoulders were shrugging and my elbows were feeling quick. The main thing I need to work on is getting my chest up and ass back at the start of the movement and keeping my body rigid.
As a finisher, Keith had me practice the 1 arm DB snatch into the overhead squat. Did 10 reps/side of 45lb. My hands were pretty well torn up by then.
