Cyndi had a pretty interesting path to this PR of 140# from camp last weekend. She’s trains at Craic, she’s a therapist, and has an office there. I noticed right away what good pace she had from the floor; along with impeccable change of direction timing, and a catch that was nearly perfect. There was only one issue – due to her almost too mobile ankles, she kept missing behind as if the bar was spitting her out.
She missed at 130# multiple times, then missed at 135# the same way. The bar was easily high enough, she was under it, and she kept getting shoved forward. I took video of her last miss at 135#, and realized that the lifters she was wearing were a big part of the issue. This is something I’d seen before with people wearing the same shoes she was wearing (I won’t say what they were, but it rhymes with smasmidas), because the drop from heel to toe is more drastic than in other lifters. This doesn’t mean they’re bad shoes, it just means if the athlete’s ankles are too flexible they end up with a shin angle that drives their hip out from under them.
So… After showing this to Cyndi, she did what any reasonable person would – she found a more neutral pair of shoes, threw even more weight on the bar, and PR’d by ten pounds.
The moral of the story…?
Weightlifting shoes are expensive.
1) 7X1 Snatch From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
2) 5X1 Clean From Blocks (just above knee) – work to a max for the day, but no more than one miss – rest as needed
3) 5X1 Jerk From Blocks (or rack) – work to a max for the day, but no more than one miss – rest as needed
1a) 4X3 Paused Clean First Pull (3 count pause at knee) @ 110% of max from #2 – rest 90 sec.
1b) 4XME C2B Pullups (do not rip) – rest 90 sec.
7 rounds of:
1:30 to complete-
50′ HS Walk
ME DU with the remainder of the 2:00
:30 Rest after each round