sunday may 9thshort shoulder day, was again very fucked.
1x4x40,
4x4x37.5 military press
3x10ishx18kg db shoulder press
3x12x20kg front rais ss with 40kg shrugs
sideraise mashine
Maybe some tips on the powerclean?
its all about the triple extension and not lifting from arms but accelerating barbell and dropping yourself under it.
dunno your experience with it, so ill say a few things for a noob:
be sure to stretch you wrists and back shoulders proberly so you can catch the bar nicely and lay it onto your chest without hurting yourself
learn it by deviding it into small steps: first, only hold the barbell, lower it half way to your knee and practice the trip extension (ankles, knees, butt) and the simultaneous shrug to get a feel for the bar wanting to stay in motion. you will feel it wanting to get up there.
after feeling that (do 3-5x3-4 reps and you should have the feel), go on to do hang cleans, where you use that accelerated bar and actually also catch it.
here aswell: dont do more then3-5, maybe 6 per set. you want to get a feel for the technique and may not get exhausted while learning her.
stick to the hang clean for a while, at least untill you properly learnt to accelerate the bar via triple extention and shrug, and after you have learnt the catch properly.
then go on and actually do the full powerclean, but begin by doing her in 2 phases, first the "deadlift" part, where you pic her up and just as you reach the point where the bar is where it was when doing hang cleans, you go on with the trip ext. schrug, drop and catch.
then you will transition to a fluid motion all by yourself sooner or later.
hope you could understand what i was trying to say : )
dont do too many sets or reps.
learn trip extension and schrug,
learn to drop and catch without using a pull motion from arms
profit.
