Karl, full credits to John Fox on the "after" music! I agree, good stuff! Fortunately Youtube hasn't flagged it yet...
Adding some shortcut links here to specific locations... sorry the video is so long...
Swings: https://youtu.be/-kf0AnaqzCA
Yes I agree, not to much change on the swings. My S&S study and practice got those dialed in well. Mike you are correct about that right leg, I don't know what that's about except that I've had that at least since last summer. A few years ago when I had my bike fit, the guy that did it who was also a physical therapist said my tibia is longer on the right leg. In addition to the measurements he was taking, it was also based on observation of the creases on the back of the knee... but the only way to know for sure is x-ray. Not a life or death thing, so just another oddity I guess. I am not sure whether to try to fix that with the swing/snatch! I will try to focus on the bell, as you pointed out, and centering that up. Maybe the legs will follow suit. I also think I could do better keeping the shoulder packed, especially on the downswing. Still working...
Getup: https://youtu.be/-kf0AnaqzCA?t=2m38s
Improved squaring the body in tall sit, and not moving the planted foot in low sweep. Also notice the one-arm press from floor? That was a surprise... Many people had not practiced that, yet it was required.
Press: https://youtu.be/-kf0AnaqzCA?t=4m51s
Interesting observation on the elbow, Karl. I hadn't noticed and it's not something that was taught; in fact, I've been taught the press from several instructors now and they all teach it slightly differently. There are 11 points to the standard, but none of them are about the track of the bell as it goes up. The improvements I made are in the tension in the rest of the body. Maybe that changes the path somewhat, unconsciously. And it might have helped -- we did a supramaximal attempt as part of the lessons & practice on the press and I PR'd at 22kg. Corkscrew the feet into the floor, pull up on the kneecaps, cramp the glutes hard, brace the abs, activate the lats, white-knuckle grip on BOTH hands... all these things make a difference!
Double clean: https://youtu.be/-kf0AnaqzCA?t=7m17s
Quicker and snappier, don't you think? I used to hate these. Now I love 'em.
Double squat: https://youtu.be/-kf0AnaqzCA?t=8m20s
I learned how to make this better, but I don't think it has fully made it into my practice, yet. My butt moves back and up before my shoulders move up, and that should not happen at all. My team leader (Doc Cheng) says to imagine someone behind you with a taser and you don't want to back into it!
Note: I'd recommend practicing these together in sets of 5, as 5 cleans, and immediately 5 squats. This is how we tested it (though I think that's a team leader's call).
Snatch: https://youtu.be/-kf0AnaqzCA?t=9m51s
Yeah, it might be a little better, but I don't think I've yet found the magic in the snatch. I have a good hip snap for swings and other stuff, but I can't quite seem to fully translate it all to floating that bell overhead. Anyway, the main thing to remember here is that there is the technique test (5 each side) and then the performance test (100 in 5 minutes). Same move, different focus... practice both.
Steve - Absolutely, tight at the top was well taught! Thanks!!
