Week 6 of practicing the lat sweep + quad punch. The positions and movement are becoming more natural allowing the speed to progress naturally. I missed this power clean at 83kg/183lbs, but I am pretty pleased with the way the coordination of the lift is coming together under this new technique.
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Recent fascination with the Chinese fast pulls (aka panda pulls) has all the kids trying this new move out on the dance floor. I know because I’ve been getting tagged in a lot of the posts.
The Chinese use this exercise to time the extension; and for them, is the closest move that mimicks the actual lifts.
Here are a few things to keep in mind should you choose to give this movement a whirl:
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1. Keep the bar close. You should have the feeling that you are able to just snatch/clean the lift after the extension.
Coach Wu (@wuchuanfu) asks the seminar participants a question, “Of the two movements I just did, which one do you think is faster and why?” @iamjwjw
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Thoughts?
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Coach Wu (@wuchuanfu) demonstrating depth jumps to train reaction time and explosiveness of the quads along with finding balance and support in the landing position. How you land during these jumps is an indicator of what position your body will default into when you snatch and clean.
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Coach Wu (@wuchuanfu) snatching 120kg/264lbs at a bodyweight of 70kg/154lbs. With very little time to train these days, he says he hasn’t attempted a weight this heavy in five years. Still very smooth.
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When your quadz cast a shadow over your knees. That’s the #quadlife. @wuchuanfu @jamiejoyce2
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Coach Wu (@wuchuanfu) demonstrating the clean “fa li la” (panda pull) using the quads to push the bar up and lats to finish the extension. The Chinese use this exercise to develop tempo, timing and gauge momentum on the barbell. @iamjwjw
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Coach Wu (@wuchuanfu) demonstrating loading of the quads and coordinating the lats through the first pull.
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Starting Sunday with a 8kg PR on my back squat with 131kg/288lbs on the bar thanks to Coach Wu (@wuchuanfu)! Squatting over 300lbs feels within reach again. @iamjwjw
#FuBarbell #ChuanfuTraining #ArtOfPower #PushmoreCrossFit #TorranceCrossFit #ReebokONE #CrossFit #Olympicstyleweightlifting #usaw #snatch #clean #cleanandjerk #technique #education #motivation #instagramfitness
