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Feelin’ pretty good about this. Hit 136.36k/300lbs for 3. Was going for 5 reps to see if I could do it… But nope. I hit 132/290 for 5 before and then 130/286 before that. I’ve never been a great squatter but legs are coming along! Pads are for dropping as the businesses don’t like is dropping weight prior to 5 PM so mats are there to take the blow. #backsquats #squat #crossfit #crossfitfelix #oly #olympicweightlifting #weightlifting #hongbarbell #hongstrong

#Repost from @hongbarbell —- Changed it up a little bit. Hit a pause at mid-thigh #snatch. Felt like this is my weak point so felt like trying it out after seeing mikecerbus hit pauses he posted. Hit 80k/176lbs and then 85k/187lbs which is 6kg below my best full snatch. Hit the 85k with the man on the poster twerking trying to distract me. Didn’t work. Getting more confident!!! #hongbarbell #hongstrong #olympicweightlifting #oly #weightlifting #crossfit #crossfitfelix @crossfitpete (at CrossFit Felix)

Training - Sep 5 2014 - YouTube

Made a training video. Let me know what you all think!

Last Fridays max out. Pause at knee #clean. Hit 115/253lbs. 3kg off my best full clean! 120kg I’m coming for ya! @hongbarbell #Haltérophilie #Halterophilie #Halterofilia #重量挙げ
#tyngdlyftning #Vektløfting #тяжелаяатлетика #举重 #gewichtheffen #weightlifting #crossfit #crossfitweightlifting #oly #olympicweightlifting
@crossfit_weightlifting (at CrossFit Felix)

Sep 8

#Repost from @hongbarbell —- 15 year old @kate_neely a #clean 4.5kg/10lbs PR of 68kg/150lbs!!! This was at the #ElysianGames. Kate was there to spectate but was pulled in to do the lifts with little to no warm up, in keds and jean shorts. On top of that she hasn’t done a max lift since June-ish due to a small trampoline related injury and family trips during the summer! A nice welcome back gift!!! #crossfitfelix #Haltérophilie #Halterophilie #Halterofilia #重量挙げ
#tyngdlyftning #Vektløfting #тяжелаяатлетика #举重 #gewichtheffen #weightlifting #crossfit #crossfitweightlifting #oly #olympicweightlifting #stronggirls #girlsrx

Sep 5

#Repost from @hongbarbell —- @crossfitpete aka me, aka coach, aka sensei… I could talk in the 3rd person but we all know how that goes…. @steroidshark @lindenswole! Clean pull + low hang clean + front squat + jerk at 89ish-kg/195lbs. Starting off this new complex cycle to change things up as well as work on some things while getting more work in! #clean #cleanandjerk #olympicweightlifting #oly #weightlifting #crossfit #cleanandjerk #crossfitfelix #crossfitweightlifting #hongbarbell #hongstrong (at CrossFit Felix)

Sep 2
Took a trip to @shizanasmiles family beach house/cabin out in Kingston/Hansvile this was one of the breakfast that was made for 12+ people there. #repost from @hongbarbell —-

Took a little trip this weekend. This can pretty much sum up how things went. #bacon #hongstrong #hongbarbell #food #laborday #nomnomnom @shizanasmiles @crossfitpete (at Driftwood Key)

Took a trip to @shizanasmiles family beach house/cabin out in Kingston/Hansvile this was one of the breakfast that was made for 12+ people there. #repost from @hongbarbell —- Took a little trip this weekend. This can pretty much sum up how things went. #bacon #hongstrong #hongbarbell #food #laborday #nomnomnom @shizanasmiles @crossfitpete (at Driftwood Key)

Worked on my openers this week. Feeling good. Finally feel like getting the feel back for the #cleanandjerk. Did #snatch work yesterday which was suppose to be light but I was doing some muscle snatches and felt good so I went up and hit 85kg/186lbs yesterday and felt pretty good. Then hit 112kg/246lbs for a clean and jerk the day before and felt pretty easy as I did 107/235 before it. Feeling set and feeling good that the training I put in is getting me back to it! Hoping to open at 85/112 and finish at 92/120. #hongstrong #hongbarbell #oly #olympicweightlifting #crossfit #crossfitfelix #crossfitweightlifting (at CrossFit Felix)

#Repost from @steroidshark with @repostapp Had an awesome day of training. Struggled with my snatch opener as it felt super heavy even though it’s usually a make. Then we started going #ham on the #cleanandjerks #oly #olympicweightlifting #hongbarbell #crossfit #crossfitfelix #crossfitweightlifting ———- my training partners. @crossfitpete @shizanasmiles @_jacklynn_ Sometimes the jerk doesn’t go as well as you’d like, but you just gotta say fuck it and act like it was awesome. Flying shirt LOLZ at the end. This is 112 I believe. #weightlifting #cleanandjerk #hongstrong #clean #snatch #usaw (at CrossFit Felix)

More on Low Bar Squatting and Olympic Lifting | Wolf Strength and Conditioning

redwhiteandjacked:

ideokinesis:

squatpilgrimvstheworld:

ideokinesis:

iliftthereforeiam:

Preparing for a mass unfollowing from any olympic lifting followers I may have…

Sigh. I’ll bite. 

Let me start by listing reasons low-bar squatting might actually be beneficial to Olympic weightlifters. 

  1. Makes your legs stronger
  2. Makes your torso stronger

…which are the same reasons as using any type of squat.

Yes, it often allows the lifter to move a greater load. However, regardless of bar placement, the squat is just an accessory movement for the snatch and the clean & jerk. At best, back squats of any kind are a general strength exercise, and I’d be willing to bet money that the correlation between back squatting strength and snatching ability is pretty weak at the highest levels of competition. Yes, we all know that there are guideline ratios of snatching “60-64% of the lifters best back squat,” but these are weak as well. Lifters are not uniformly efficient. What I mean by this is that increasing Lu’s back squat by 5% will not be as beneficial to him as a weightlifter as it will be for a significantly more pathetic lifter. Additionally, I’m sure there are plenty of weightlifters who can go toe-to-toe with his back squat, but can’t touch his snatch. 

Because the back squat is a poor predictor of ability in the snatch. 

Sport specificity from unlike exercises is a weak argument, across the board. Honestly, at this point, it’s a pet peeve of mine. Yes, special strength exercises can be helpful, but don’t confuse your general strength exercises with your special strength exercises. Trying to make a comparison between the bottom of a snatch and a low-bar squat based on back angle and center of gravity serves only to demonstrate a poor understanding of what’s going on at the bottom of a snatch. Additionally, all of your arguments could easily be applied to the HBBS as well. I realize, of course, that you were being somewhat tongue-in-cheek about it, but I still somehow feel the need to respond…

Look again at the photographs you selected, closely. Like nearly every other world-class weightlifter, their femurs are internally rotated in that bottom position of a snatch. If you were to internally rotate your femurs in a LBBS, you’d be in a world of hurt. This is also not how you HBBS properly. Because the HBBS is not meant to look exactly like the bottom of a snatch. It’s meant to make your legs and torso stronger. 

Also, standing from the bottom of a snatch is not even remotely what makes snatches hard. So. Think about that when using “standing from a snatch” as an argument for LBBS as a special strength exercise. It’s usually around 60%, and you stand from a pretty shitty position for all of the joints in your lower body. Most lifters handle this portion with ease. They don’t need to LBBS to improve that…

I’m not even going to say you’re wrong. You’re not wrong, a weightlifter could benefit from a LBBS, as a general strengthening exercise. Speaking from experience, the patterns are similar enough that a lot of trainees will have their asses shoot out behind the load when trying to receive it overhead or in a front rack position. Yes, this can be combated, but why waste your time when a different exercise exists, one that not only makes your legs and torso stronger, but encourages you to stay vertical, keeping your hips under the load rather than behind it? So, using a LBBS wouldn’t be entirely wrong, but using a HBBS is more right. 

Advocating the LBBS under the assumption that it allows greater load is missing the bus entirely. A greater load means more adaptive energy is expended in recovery and motor learning — not to mention motor learning for an unlike pattern. Why waste your time? Because you think that your squat PR is going to automatically translate to better results in competition? If you truly believe that, great. Go for it. 

In the end, in weightlifting, nothing other than the competitive lifts matters. It does not matter. If your athlete has success in WL by employing the LBBS as an assistance exercise, great. Maybe they had shitty glute activation when they only HBBS, as many athletes do. Great. However, it’s not without reason that 99% of WL coaches use an upright high-bar squat or a front squat as their go-to. 

In a vacuum, I would agree with you re: the squat not being the limiting factor in the performance of the snatch, but I think it was more of a response to the common argument that the motor pattern of the low bar squat makes lifters lose their snatches and cleans forward. By showing that the diagnostic angles resemble those of the low bar squat during the squat portion of the lift (but not the catch, as the catch should be as upright as possible, hence the internal rotation some lifters do, but the squat is led by the hips and does not have them under the load nor do they squat up with continued internal rotation of the femurs.) it shows that the argument is flawed when actually looking at what occurs in the lifts.

The high bar has the hips closer to under the load, but not directly under the load and how close is dependent on anthropometry. The back angle resembles neither lift despite being more vertical then the LBBS. If the front squat is more specific to the clean recovery and the LBBS is more specific to the snatch recovery while simultaneously allowing heavier loads and thus more strength in lifters who are weaker and have force production as the limiting factor in their lifts, then the LBBS is ostensibly better as a general movement and sport specific one.

Literally cannot believe I’m having this argument. So, if this were like, an SAT question, you’d say, “clean is to front squat as snatch is to low-bar back squat?” Surely that isn’t your contention. Also, I’m going to reiterate, standing from a snatch is not often a limiting factor.

Don’t ever, ever, ever, ever engage in a discussion with anyone who thinks Mark Rippetoe is a good coach.

Ever.

Mark Rippetoe is to coaching what the bosu ball is to fitness.

Shit.

LOLOL Shots fired. 

More on Low Bar Squatting and Olympic Lifting | Wolf Strength and Conditioning

redwhiteandjacked:

ideokinesis:

squatpilgrimvstheworld:

ideokinesis:

iliftthereforeiam:

Preparing for a mass unfollowing from any olympic lifting followers I may have…

Sigh. I’ll bite. 

Let me start by listing reasons low-bar squatting might actually be beneficial to Olympic weightlifters. 

  1. Makes your legs stronger
  2. Makes your torso stronger

…which are the same reasons as using any type of squat.

Yes, it often allows the lifter to move a greater load. However, regardless of bar placement, the squat is just an accessory movement for the snatch and the clean & jerk. At best, back squats of any kind are a general strength exercise, and I’d be willing to bet money that the correlation between back squatting strength and snatching ability is pretty weak at the highest levels of competition. Yes, we all know that there are guideline ratios of snatching “60-64% of the lifters best back squat,” but these are weak as well. Lifters are not uniformly efficient. What I mean by this is that increasing Lu’s back squat by 5% will not be as beneficial to him as a weightlifter as it will be for a significantly more pathetic lifter. Additionally, I’m sure there are plenty of weightlifters who can go toe-to-toe with his back squat, but can’t touch his snatch. 

Because the back squat is a poor predictor of ability in the snatch. 

Sport specificity from unlike exercises is a weak argument, across the board. Honestly, at this point, it’s a pet peeve of mine. Yes, special strength exercises can be helpful, but don’t confuse your general strength exercises with your special strength exercises. Trying to make a comparison between the bottom of a snatch and a low-bar squat based on back angle and center of gravity serves only to demonstrate a poor understanding of what’s going on at the bottom of a snatch. Additionally, all of your arguments could easily be applied to the HBBS as well. I realize, of course, that you were being somewhat tongue-in-cheek about it, but I still somehow feel the need to respond…

Look again at the photographs you selected, closely. Like nearly every other world-class weightlifter, their femurs are internally rotated in that bottom position of a snatch. If you were to internally rotate your femurs in a LBBS, you’d be in a world of hurt. This is also not how you HBBS properly. Because the HBBS is not meant to look exactly like the bottom of a snatch. It’s meant to make your legs and torso stronger. 

Also, standing from the bottom of a snatch is not even remotely what makes snatches hard. So. Think about that when using “standing from a snatch” as an argument for LBBS as a special strength exercise. It’s usually around 60%, and you stand from a pretty shitty position for all of the joints in your lower body. Most lifters handle this portion with ease. They don’t need to LBBS to improve that…

I’m not even going to say you’re wrong. You’re not wrong, a weightlifter could benefit from a LBBS, as a general strengthening exercise. Speaking from experience, the patterns are similar enough that a lot of trainees will have their asses shoot out behind the load when trying to receive it overhead or in a front rack position. Yes, this can be combated, but why waste your time when a different exercise exists, one that not only makes your legs and torso stronger, but encourages you to stay vertical, keeping your hips under the load rather than behind it? So, using a LBBS wouldn’t be entirely wrong, but using a HBBS is more right. 

Advocating the LBBS under the assumption that it allows greater load is missing the bus entirely. A greater load means more adaptive energy is expended in recovery and motor learning — not to mention motor learning for an unlike pattern. Why waste your time? Because you think that your squat PR is going to automatically translate to better results in competition? If you truly believe that, great. Go for it. 

In the end, in weightlifting, nothing other than the competitive lifts matters. It does not matter. If your athlete has success in WL by employing the LBBS as an assistance exercise, great. Maybe they had shitty glute activation when they only HBBS, as many athletes do. Great. However, it’s not without reason that 99% of WL coaches use an upright high-bar squat or a front squat as their go-to. 

In a vacuum, I would agree with you re: the squat not being the limiting factor in the performance of the snatch, but I think it was more of a response to the common argument that the motor pattern of the low bar squat makes lifters lose their snatches and cleans forward. By showing that the diagnostic angles resemble those of the low bar squat during the squat portion of the lift (but not the catch, as the catch should be as upright as possible, hence the internal rotation some lifters do, but the squat is led by the hips and does not have them under the load nor do they squat up with continued internal rotation of the femurs.) it shows that the argument is flawed when actually looking at what occurs in the lifts.

The high bar has the hips closer to under the load, but not directly under the load and how close is dependent on anthropometry. The back angle resembles neither lift despite being more vertical then the LBBS. If the front squat is more specific to the clean recovery and the LBBS is more specific to the snatch recovery while simultaneously allowing heavier loads and thus more strength in lifters who are weaker and have force production as the limiting factor in their lifts, then the LBBS is ostensibly better as a general movement and sport specific one.

Literally cannot believe I’m having this argument. So, if this were like, an SAT question, you’d say, “clean is to front squat as snatch is to low-bar back squat?” Surely that isn’t your contention. Also, I’m going to reiterate, standing from a snatch is not often a limiting factor.

Don’t ever, ever, ever, ever engage in a discussion with anyone who thinks Mark Rippetoe is a good coach.

Ever.

Mark Rippetoe is to coaching what the bosu ball is to fitness.

Shit.

LOLOL Shots fired. 

From last Friday let’s have fun with a #snatch complex. @steroidshark was showing off so had to one up him. Was suppose to be snatch pull + hang snatch + snatch. Ended up adding 2 OHS and a 180 degree turn to bar slam at 78kg/172lbs. #oly #olympicweightlifting #weightlifting #crossfit #crossfitfelix #Haltérophilie #Halterophilie #Halterofilia #重量挙げ
#tyngdlyftning #Vektløfting #тяжелаяатлетика #رفع الاثقال #举重 #gewichtheffen
(at CrossFit Felix)

Aug 8

@_jacklynn_ was looking good doing her sets so I said to add a little weight and then hit it. She kept going and felt like she could PR! What we ended up getting was a nice out takes reel. #snatch #oly #olympicweightlifting #usaw #usaweightlifting #crossfitfelix #crossfit #hongbarbell @shizanasmiles @steroidshark @lindenswole

Aug 5

80kg/176# #powersnatch PR +3kg/6lbs. Pull wasn’t what I wanted but a PR is a PR and this would be 88% of my best snatch of 91kg/200lbs. Feeling good. Now just to get my #cleans straightened out I’ll be good! And shout out to @_jacklynn_ @steroidshark @shizanasmiles for being awesome teammates! #crossfitfelix #oly #olympicweightlifting #weightlifting #usaw (at CrossFit Felix)

#Snatch - 80% (160#/73kg)2r*4s, last set. Getting my confidence back as @steroidshark and I were doing snatch impersonations earlier with the same weight. Should of had that last one little disappointed dance at the end. #oly #olympicweightlifting #weightlifting #crossfit #crossfitfelix #usaw