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Those pacemakers were pretty good. The pacers were really planned well; how they would switch and the formation.

Him running the race at around 4:34/mile for 2 hours just makes me laugh how crazy that sounds but when you look at other people try run that pace and how close to sprinting they are you can see how much eliud's build benefits him too, long bouncy strides. He runs so effortlessly when at the pace.

The speed would be at around 13mph.

Date: 18/10/2019
Soreness: lower quads of right left leg

Condition: Just came from work, had no gym clothes in hand as this was a spontaneous thought, the snatch technique was bothering me I had to go to gym to practice it again. So was practicing in my jeans lol.

Warm up
   quad stretch
   whole body vibration plate
   light ankle hops

Workout
   Power Snatch Practicing
      - arm muscle ups
      - high hang power snatch - both using light bar 10kg
      - high hang power snatch using 20kg bar - recorded it both views

   High hang power snatch 1 x 4 @30kg (5kg plates on 20kg bar)
      - This was comfortable and a little challenging keep weight above head as my max shoulder press is 40kg at 1 rep

Cool down
   stretch

Comment
Good session. I am happy with my form in the video.

Regarding the power snatch, the more I see the more I am wrong about my first assessment.

Looking at the snatch from the scoop to the bar over head, I don't see jumping, what I see is that as the knee travels forward the bar starts moving up the thigh faster and hips starts to drive forward while the knee extends until the body is straight and going on to your toes because the hip was travelling forward like in the slow motion below. After the hip is driven fully the arm brings the bar up and then pulls body down or something. So basically you don't want the bar to lose contact with your body after the scoop till the hips have extended fully.

I understand the scoop but from the scoop to the hip drive and jump, if there is a jump is the part i'm stuck at. what happens to me is that I jump using my legs and not my hips and do double butt kicks when in the air for some reason lol.

<a href="http://www.youtube.com/watch?v=BaS83XrnbGg" target="_blank">http://www.youtube.com/watch?v=BaS83XrnbGg</a>

Date: 15/10/2019
Soreness: none

Condition: Evening gym session from 5:15pm to 7:45pm. Was feeling good. Gym was crowded but the platform I wanted to use got free when I was finished at another platform so that was good.

Warm up
   ankle mobility
   calf stretch
   hamstring stretch seated
   quad stretch on bench
   single leg hamstring stretch
   single leg glute bridge and double leg
   high knee lifts /w kettlebell - cable not available at this time
   squat stretch
   back stretch

Workout
   Jump Squats
      - 1 x 5 @20kg
      - 3 x 5 @30kg

   Half Squats
      - 1 x 5 @60kg
      - 1 x 4 @100kg
      - 3 x 7 @120kg

   Calf raises
      - 3 x 15 @120kg

   Back extensions
      - 1 x 5 @20kg
      - 1 x 5 @60kg
      - 3 x 7 @70kg

   Power snatch
      - 1 x 5 @20kg
      - 2 x 4 @30kg

   Bent over rows
      - 2 x 5 @60kg

   Shoulder press
      - 1 x 5 @20kg
      - 1 x 4 @30kg
      - 2 x 5 @35kg

   Kneeling crunches
      - 1 x 5 @30kg
      - 2 x 12 @65kg

   Lying knee raises
      - 2 x 10 @20kg

   Oblique cable twists
      - 1 x 5 @20kg
      - 1 x 5 each side @35kg comfortable

   power snatch practice
      - using light bar 10kg
      - using heavy 20kg bar
      - Note: Major progress made - using the video from mark rippetoe about the arm pulling which is initiated when coming down from the jump, I understand when to initiate the pull and also to track the bar close to my body. But a lot of concentration is required and at the scoop phase the knee and hip bend is small so jumping from there would be difficult but it can be done. Will record a video. 5kg plates added can be done but it's a challenge.

Cool down
   stretch
   walk back

Comment
Major progress on the snatch, squats are comfortable. The others are ok.
Hard part of snatch is getting enough hip bend at the scoop phase as when the knees move slightly forward to make the torso erect, the hips extend slightly too, so will practice more to snatch from the scoop phase before lowering the weight, but elbow bending is not a problem. Power snatch useful in recruiting fast twitch fibres and to be more explosive in a short time where you extend and flex the hips as quickly as possible. Even after power snatching light weight, I feel very light and explosive after. Vert definitely seems to be improving.

Wait, just to be clear, you shouldnt be using your arms very much, especially not "moving the bar from your hips using arms". If anything, you should be practicing not using your arms. Your arms do come into play but when the weight gets heavy, not with light weight. At this stage your arms should be assisting in keeping the bar on the correct path but definitely not initiating the movement or anything like that.

Oh I see.
I watched a video from mark rippetoe, who said you jump up with the arms straight and after you have jumped you lift the bar up well basically guiding the bar up and then you catch it from under.

But if I don't lift the bar up after the bar starts moving upward from the jump, it won't get up that high, there has to be some even if a little use of the arms to lift the bar up.

Great world athletic championship, due to work I couldn't watch it live so watched the entire pre recorded live session and it was incredible.

Let me see if I can remember the high points.
So happy for mutaz with the high jump. He has adopted a new style of keeping his arms to the side. Sucks about him injuring himself attempting the world record but he came back strong.

4 x 100m relay is unbeatable - coleman, gatlin and lyles and any fast american left

EDIT:
4 x 400m relay also unbeatable for men and women, kerley, dalillah, mcglaughlin and so much excelllent 400m runners.
Hasan really awesome in the double gold, said she felt angry because of the alberto salazar charge and the suspicion on the atheltes on the oregon project, when she kicks, no one can catch her.

Pole vault was soo fun and exciting the head to head with the two top guys.

400m hurldes woman, wat a race. dalillah muhammad vs mclaughlin, great win and world record, don't know why it reminds of what would happen if terence will fight spence lol.

but the way nasser beat uibo in the 400m, she just went all out entire 400m.

110m hurdles sucks for ortega but glad he got a medal. the ingerbrigtsen are good but the kenyans, ethiopians and ugandans show when they kick they are far apart.

I was surpised and happy to see the german woman runner keep up with the kenyans and come bronze (Konstanze Klosterhalfen) 5000m but obiri on another level.

all in all great championship a lot of event were really good and exciting.

I asked a similar question about jumping vs thrusting the bar forward on reddit and here's the response I got:

"Don't fixate on the "scoop"; just keep the bar close with your lats and your shoulders over the bar, then when you reach your power position drive your feet through the floor - so your hips should be going up not humping the bar forward. If you keep the bar close, it will contact your thighs, but will do so at an angle that doesn't push the bar out(like a stone skipping on water)."

So you're definitely not aiming to hit the bar forward, but it should be a mix of the hip thrust and quads jumping up. I'm not saying don't use your quads at all (cause that is a big part of the lift), I'm just saying I don't feel like you are getting much out of your hips.

I get what you are saying about having to grip it wide, but I think your catch is the biggest problem right now and maybe even the rest of the problems are coming from that. If you work on wrist flexibility you should at least be able to get close to a good catch.

Now that I think about it, when I perform the jump, I only jump and try and catch from the jump rather than thinking about using my hips in the jump, so you are right that I am using my quads only as i'm only jumping.

The power position being the part where the bar is touching your thighs right before you jump up? this would mean the knees would have to come forward in order to keep the bar in contact as hips being back would mean the upper thighs would be back too.

What if I do the hang power snatch instead, wouldn't that be more power generation then power cleans meaning I don't have to catch the bar on my shoulders.

Saw this video. Nice. You can see he has to move his knees forward to bring the bar to the power position.

<a href="http://www.youtube.com/watch?v=0aP3tgKZcHQ" target="_blank">http://www.youtube.com/watch?v=0aP3tgKZcHQ</a>

First sub 20 5k - 19.59! 

Awesome job man. Finally passed that boundary on to advanced runner. Sub 20min is an advanced club.
Well done.