have you started hooking yet?

when you can hang power snatch BW you don't need form =)

I still have not started using the hook grip on work sets. Trying to work it in on warmup reps to get used to it. This is probably a good part of the problem.

Did a very short (25min) and light workout before work.

3-position clean-press complex
3x3-5: 135 155 155

Superset of front squat, bench, and pull ups
Bench 3x5: 135 185 225
pull ups 3x10: bw
front squat 3x5: 155 185 225

Got a morning work out in.
3-position clean-press complex
3x3-5: 135 155 155
2-position clean-push press complex
6x2-2: 185x1 205x5
Tough to workout in the morning. I actually felt strongest on the last rep.

ISF,

I was a weenie about using the hook grip, but it actually has helped a ton

I am trying to work this in on some of my warm up sets and lighter weight. Still feels extremely uncomfortable at higher weight.

Today
Hang power snatch
95x3
115x3
2-position snatch (floor, above knee)
5x2: 135 145 155 155 155
2-position clean (floor, above knee)
5x2: 155 185 205 215 225
Clean pull
2x3: 245 255
hyper extension
3x10: 25 45 45

Then some plyo's
Reactive box jump (jump off 12" box and right back on a 30" box)
3x10

I have had soreness right below my left quad for a while so I am going to lay off squats for a week or two. I could use more posterior chain work anyways as I never low bar squat or dead lift.

Decided to do a heavy upper body workout.
Bench Press
3x5: 135 185 225
255x3
3x2: 275 295 315
Should have tried to go for one more at 315. It would have been close, but I chickened out.
Pull Ups 3x8: bw+20lbs
Standing Press
3x5: 135 155 165

The sooner you start hook gripping everything, the better.

I think I over exerted myself on the last bench press day and pulled something in my neck so I decided to avoid any overhead exercises today.

snatch dead lift
4x5: 135 185 205 205 (my grip is really the limiting factor here0
snatch pull
3x3: 185
closed grip bench
4x5: 135 185 185 185
pull ups
2x12: bw

do people use the hook grip on deadlifts and all pulls or just the o-lifts?

Olympic lifters hook everything because they rarely do powerlifting style conventional pulls

most of the time they do that type of work, I see a mixed grip, but it depends on the person and isn't really important.

The hook grip beats up your thumbs and doesn't work the grip or forearms as extensively as a normal grip. I use it for any olympic style lifts and pulls, but I go overhand or mixed grip for most of my dumbbell lifts, RDLs, rows, and any PL conventional or sumo deadlifts.

The hook grip is really good at helping to not pull with the arms, keeping your arms loose and whippy, keeping the tension out of the forearms, allowing for a release into the rack position or overhead snatch position- while allowing for bar rotation- this is the most important aspect. If you have a good barbell there should be significant rotation and you can actually hurt your wrists snatching heavy and holding the bar position while squeezing it to grip.

Most people are stronger or more comfortable with the over/under grip so they use that for deadlifts, although some guy just hook grip deadlifted 900lb or something crazy. For the o-lifts, hooking is a must. I'd just jump right in and hook everything for a couple weeks. It'll hurt a little but after a few workouts your thumb adjusts to it and any pain goes away.

I only hook snatch and clean variants. Power/DB/Hang etc.

Tried to get a quick workout in before my flight to sd on Thursday morning, but found out my gym was closed so improvised.
Did 5 rounds of:
10x30" box jumps w/ 20lb weight vest
Followed by
10 plyo pushups w/ 20lb weight vest

Tried to use the ****ty tennis club gym near my folks house yesterday. Would have passed if I had realized they didn't even have a free Olympic bar.

Standing press
3x8: 110lbs(was highest their preset bars went to.)
Pullups 2x10: bw
Hyperextention 3x8: bw + 40lbs
My right trap still felt off so did a few one arm dumbell snatches with the left.
3x5: 45 55 75

My flight in last night was delayed like 5 hours so had minimal sleep this morning.
Got a very quick 25 min workout in this morning.
3-position clean-press complex
3x3-5: 135 155 155 (will try to up this to 160 lbs next week)
Clean-bench-pull up superset
3x2-position clean: 185 205 205
Bench 4x5: 135 185 225 245
Pull ups 3x10: bw

Started with some snatches
5x2-position snatch: 135 145 145 145 155 (all high catch power snatches)

155 went up pretty easily here so I will shoot for using 160 on at least one of the sets next week.

Front squat 4x5: 155 185 225 225

I had not squatted for a while so wanted to ease back into it.

Got a solid mini-marathon workout in today.
3-position clean-press complex
3x3-5: 135 155 165
4x2-position clean: 185 205 215 220
DE/Plyo Bench press 5x3: 185
Was two big a pussy to launch 135 so used 185 and only got about an inch of air.
Back Squat 5x3: 220 255 295 295 295
Pull ups 2x10 bw

Workout took me 45min which is close to a record long workout for me.

seems potentially too heavy my friend. The guy in the vid was launching 135 and 185 out of a max >500. Super dynamic IMO.

I think it would be ridiculously fun and maybe even productive to do nothing but lift plyometrically for a month. Power cleans and snatches, DE work (explosive squats, benches, heavy pulls etc), and jumps/plyos 5-6 days a week for short sessions.

Also take amphetamines every day

I was so hyped up when I used to O-lift regularly that I would involuntarily extend onto my toes whenever I shrugged my shoulders, and perform most of my actions in everyday lift explosively.

AJ,
Yea I chose the weight because I was afraid to launch anything more then an inch or two. I do think I may try something like one week of just plyo's or at least one workout a week.

Didnt get much sleep and felt pretty weak today so didnt push it.
Hang power snatch
95x3
115x5
135x3
145x2
155x2
Hang power clean
155x2
185x2
205x1
215x1
225x1
snatch grip deadlift/snatch pull
3x5: 225
these were somewhere in between deadlifts and pulls.
3x5 30" box jump w/ 20lb weight vest

not sure if I am sick or just run down, but slept 9 hours and am still super tired and achy.

Standing press
135x3
155x3
175x2
185x1
195x1
205x1
215F

Bench Press
135x5
185x5
225x5
245x5

Two weeks ago I got 315 up pretty easily and today 245 was a challenge.

Pull ups
2x10: bw

Post workout nutrition;
quarter gallon of whole milk and 1/4 can of jack's catch crab meat from trader joe's.

nice lifting

Thanks.

Blasted out a solid workout in 30min this morning.
hang power snatch
95x3
115x3
5x2-position snatch: 135 145 155 155 155

Superset of bench, front squat, pull ups
bench: 4x5: 135 185 225 255
Front squat 4x5: 155 205 225 225
pull ups 4x10; bw

Only had about 15 min to workout as I got up late so did a few power clean singles;
5x1: 225 225 235 235 245
I had sketchy form on the last one, but it went up. Sometimes I have a tendency to pull backwards when the weight gets heavy and I almost through myself on my back on the last one.

Wanted to do a full body workout this morning, but just woke up to late. Will do upper tomorrow.
Tried something got from a louie simmons article on olympic lifting.
10x1 power snatches with 145lbs 45seconds rest between reps
Back squat
worked up to
5x3: 295

really felt like **** today, but tried to squeeze in a workout anyways. work stress is really interfering with my workout progress. I am seriously considering just bailing after I get my bonus, spend sit out the down turn in bali or some other cheap surfable beach paradise and coming back when its easy to make money again at which time it will also be less stressful.

Bench
5x5: 135 185 225 255 255
pull ups 3x10: bw
standing press 3x5: 135 145 155

every sabbatical I have ever taken from work has been an awesome life experience I wouldn't trade for anything. fwiw.