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    John Cheah
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I headed in to train today anticipating a light balance technique session, and coach @wuchuanfu was relentless in ensuring consistent activation through my quads in the dip, followed by a jump (not a push with the arms) in the release.  It took a while, but we managed to elicit a sharper power transfer on the 50kg. "Go heavier!" Coach says, and so I make the jumps in weight.  I end up hitting a 120kg snatch balance for 1, easily equalling a previous best attempt. Coach gives me a knowing smile and gives the instruction I've now come to dread when I hit a new PR. "3 reps, 3 sets." (Swipe right) - No misses 😎  #weightlifting #findjoy #makeeveryeffort #themightytights #snatch #oly #chineseweightlifting
I headed in to train today anticipating a light balance technique session, and coach @wuchuanfu was relentless in ensuring consistent activation through my quads in the dip, followed by a jump (not a push with the arms) in the release. It took a while, but we managed to elicit a sharper power transfer on the 50kg. "Go heavier!" Coach says, and so I make the jumps in weight. I end up hitting a 120kg snatch balance for 1, easily equalling a previous best attempt. Coach gives me a knowing smile and gives the instruction I've now come to dread when I hit a new PR. "3 reps, 3 sets." (Swipe right) - No misses 😎 #weightlifting  #findjoy  #makeeveryeffort  #themightytights  #snatch  #oly  #chineseweightlifting 
When you offer up your old legs to the squat rack in exchange for stronger ones 😵😅 #dance #weightlifting #findjoy #baldisbeautiful #themightytights 📷: @kaiertanphotography
Four years ago, I started this CrossFit/weightlifting journey and found two crafts I could throw myself into. I had a taste of competing in both sports and found a joy and fire that drove me forward to better myself.  Three years ago, I made the choice to follow a path that made CrossFit central to my training mindset; I was surrounded by like minded individuals and could tap on the energy and drive to push myself in training; I had a community that believed I could.  Along the way, I kept the weightlifting card in my back pocket. While I ran with the best of the fitness community and grew my community roots there, I travelled alone to lift. I never broke past the bottom three of my weight category and marvelled at the craft and dedication of weightlifters that go unnoticed on social media. These are men and women who fall short of the glory that makes them relative champions, but work hard to master their bodies and the barbell; puzzles of living and the dead moving as one.  My recent trip to China opened my eyes to value different things about competition, craft, and the human condition. It answered questions I've been asking for a long time and raised questions to answers I thought I held to be final. And so, my walk with competing in CrossFit-styled competitions has come to an end. I think it's now time to pull out a card I've looked at with respect and love and place it on the table. The Overheard Press released a satirical article of an unfit crossfitter turning into a weightlifter a couple of weeks ago, I didn't think that would be me so soon 😉  @jozus_ captioned this photo "for the love of the sport", and I hope this adds to that. To God be the glory, the best is yet to be ❤️ #weightlifting #oly #themightytights #findjoy #makeeveryeffort 📷: @jozus_
Four years ago, I started this CrossFit/weightlifting journey and found two crafts I could throw myself into. I had a taste of competing in both sports and found a joy and fire that drove me forward to better myself. Three years ago, I made the choice to follow a path that made CrossFit central to my training mindset; I was surrounded by like minded individuals and could tap on the energy and drive to push myself in training; I had a community that believed I could. Along the way, I kept the weightlifting card in my back pocket. While I ran with the best of the fitness community and grew my community roots there, I travelled alone to lift. I never broke past the bottom three of my weight category and marvelled at the craft and dedication of weightlifters that go unnoticed on social media. These are men and women who fall short of the glory that makes them relative champions, but work hard to master their bodies and the barbell; puzzles of living and the dead moving as one. My recent trip to China opened my eyes to value different things about competition, craft, and the human condition. It answered questions I've been asking for a long time and raised questions to answers I thought I held to be final. And so, my walk with competing in CrossFit-styled competitions has come to an end. I think it's now time to pull out a card I've looked at with respect and love and place it on the table. The Overheard Press released a satirical article of an unfit crossfitter turning into a weightlifter a couple of weeks ago, I didn't think that would be me so soon 😉 @jozus_ captioned this photo "for the love of the sport", and I hope this adds to that. To God be the glory, the best is yet to be ❤️ #weightlifting  #oly  #themightytights  #findjoy  #makeeveryeffort  📷: @jozus_
Hang snatch and snatch balance practice with some of the new activation cues from last week's trip. Shown are sets of 70kg/80kg (hang snatch) and 80kg/100kg (snatch balance). The Chinese believe that the quads are the centre of power, and many of us often associate the "back upright, butt down" posture the hallmark of Chinese lifting (fitting the common short arm/long torso body type in Chinese lifters)  Yes, and no.  I am one of the unfortunate lifters (who happen to be Chinese) to possess a long arm/short torso body type. A couple of posts back, I mentioned that a local Chinese coach tweaked my starting stance- lifting my hips posteriorly and my back anteriorly- a technique most commonly seen in lifters of Eastern European heritage.  I was forced to consider a paradigm that may seem the epitome of common sense: stick to a tradition of lifting, but carve a variation unique to your body; a paradigm that is easier said than followed. Too often we make the mistake of jumping on the bandwagon of "Oo this lifter is CRUSHING IT let me follow the way he/she lifts!" Yes, and no. Figure out your body type, then seek a coach whose tradition has bred excellence across a myriad of lifters, or do both at the same time.  #weightlifting #themightytights #oly #snatch @wuchuanfu
Hang snatch and snatch balance practice with some of the new activation cues from last week's trip. Shown are sets of 70kg/80kg (hang snatch) and 80kg/100kg (snatch balance). The Chinese believe that the quads are the centre of power, and many of us often associate the "back upright, butt down" posture the hallmark of Chinese lifting (fitting the common short arm/long torso body type in Chinese lifters) Yes, and no. I am one of the unfortunate lifters (who happen to be Chinese) to possess a long arm/short torso body type. A couple of posts back, I mentioned that a local Chinese coach tweaked my starting stance- lifting my hips posteriorly and my back anteriorly- a technique most commonly seen in lifters of Eastern European heritage. I was forced to consider a paradigm that may seem the epitome of common sense: stick to a tradition of lifting, but carve a variation unique to your body; a paradigm that is easier said than followed. Too often we make the mistake of jumping on the bandwagon of "Oo this lifter is CRUSHING IT let me follow the way he/she lifts!" Yes, and no. Figure out your body type, then seek a coach whose tradition has bred excellence across a myriad of lifters, or do both at the same time. #weightlifting  #themightytights  #oly  #snatch  @wuchuanfu
Back to what pays for my food (and life in general) with so much more to give. You can bet I'll be looking to transfer the new knowledge as best as I can to the folks back here at @crossfittanjongpagar🤞  I've been using the fine men and women in the barbell club as guinea pigs for the past year and a half (you can ask any one of them to see how they've changed!) and I think we're all going to like (or not) some of the new tools and tricks 😉Contact me to see how you can join in!  #weightlifting #oly #themightytights 📷: @hookgripdreams
Back to what pays for my food (and life in general) with so much more to give. You can bet I'll be looking to transfer the new knowledge as best as I can to the folks back here at @crossfittanjongpagar🤞 I've been using the fine men and women in the barbell club as guinea pigs for the past year and a half (you can ask any one of them to see how they've changed!) and I think we're all going to like (or not) some of the new tools and tricks 😉Contact me to see how you can join in! #weightlifting  #oly  #themightytights  📷: @hookgripdreams
So what changed? Apart from a few life-changing moments on this trip where everything I knew about weightlifting was prodded, reshaped, clarified and added to, my lifts have seen subtle changes; a new base for further improvement.  On the left is a 90kg snatch performed at the beginning of the year. It was a good day (I hit a 5kg PR after this warm up set) and my CNS was raring to go after the Christmas break.  On the right is my third 90kg back off snatch single after a 110kg snatch. My CNS has been loaded from the two days prior and my quads have been fried and hung out to dry.  The reps may look similar, but look closer (it helps if you look at the one on the left first, then the right). On the left, my wrists begin curling towards me as the lift begins and my forearms and lats are helping to pull the bar up from the word go. I "drive" (I now look back at these in shame) and my arms kind of help the bar by pulling it over me.  On the right, my arms are completely loose! The bar is literally hanging from my shoulders and only my quads are pushing from the ground. My lats come in AS my legs reach full extension, saving the very powerful elastic effect for this very moment and not tiring it out in the first pull. The 发力 is now a legitimate release of energy; a shift in gears from the high power-low speed quads to the high speed-low power lats. The speed is more palpable.  Lastly, look at the feet- one is more perfect than the other, no prizes for guessing which 😉  #weightlifting #findjoy #makeeveryeffort #fuzhouwlcamp #chineseweightlifting #snatch #oly #themightytights  @lululemonsg I just realised: The Tight Stuff 2.0 in both attempts!
So what changed? Apart from a few life-changing moments on this trip where everything I knew about weightlifting was prodded, reshaped, clarified and added to, my lifts have seen subtle changes; a new base for further improvement. On the left is a 90kg snatch performed at the beginning of the year. It was a good day (I hit a 5kg PR after this warm up set) and my CNS was raring to go after the Christmas break. On the right is my third 90kg back off snatch single after a 110kg snatch. My CNS has been loaded from the two days prior and my quads have been fried and hung out to dry. The reps may look similar, but look closer (it helps if you look at the one on the left first, then the right). On the left, my wrists begin curling towards me as the lift begins and my forearms and lats are helping to pull the bar up from the word go. I "drive" (I now look back at these in shame) and my arms kind of help the bar by pulling it over me. On the right, my arms are completely loose! The bar is literally hanging from my shoulders and only my quads are pushing from the ground. My lats come in AS my legs reach full extension, saving the very powerful elastic effect for this very moment and not tiring it out in the first pull. The 发力 is now a legitimate release of energy; a shift in gears from the high power-low speed quads to the high speed-low power lats. The speed is more palpable. Lastly, look at the feet- one is more perfect than the other, no prizes for guessing which 😉 #weightlifting  #findjoy  #makeeveryeffort  #fuzhouwlcamp  #chineseweightlifting  #snatch  #oly  #themightytights  @lululemonsg I just realised: The Tight Stuff 2.0 in both attempts!
Day 10 of training camp: We were visited by Deng Wei (U63kg womens' Olympic champ) and her fiancé Zhang Jie (U62kg mens' World champ) in the morning. They watched us build to a heavy snatch single, and thankfully all the struggles I've been having over the past couple of days gave way into some excellent movement, according to coach @wuchuanfu and the two champs 💪. You can see the build from 80kg to 110kg (swipe right), and three back off singles at 90kg (swipe right again). The 发力 felt real good today and you can appreciate it by turning the sound on.  The foot that's blocking my 100kg snatch in the second video belongs to Zhang Jie, but I'll have him standing in front of me anytime 😍  #weightlifting #findjoy #makeeveryeffort #chineseweightlifting #fuzhouwlcamp #snatch
Day 10 of training camp: We were visited by Deng Wei (U63kg womens' Olympic champ) and her fiancé Zhang Jie (U62kg mens' World champ) in the morning. They watched us build to a heavy snatch single, and thankfully all the struggles I've been having over the past couple of days gave way into some excellent movement, according to coach @wuchuanfu and the two champs 💪. You can see the build from 80kg to 110kg (swipe right), and three back off singles at 90kg (swipe right again). The 发力 felt real good today and you can appreciate it by turning the sound on. The foot that's blocking my 100kg snatch in the second video belongs to Zhang Jie, but I'll have him standing in front of me anytime 😍 #weightlifting  #findjoy  #makeeveryeffort  #chineseweightlifting  #fuzhouwlcamp  #snatch 
Day 9 of training camp: My legs were feeling it after yesterday's clean extravaganza and failed rep 2 of a set of front squats at 130kg. Coach @wuchuanfu told me to get my head out of my ass and perform 3 sets of 3 reps so here's set 3 👅. There's so much mental strength and teamwork that goes into this sport and even though many others were feeling banged up from yesterday, we sucked it up and cheered each other on to get work done.  The afternoon session picked up on Operation Fix-John's-Uncoordinated-Snatch, with a noticeably better 发力 from both the ground and the hang. Midway through the session, I was crawling to my usual Chair of Rest when Coach Ji -a local coach at the training centre who trains a group of 5 lifters opposite our area- sidles up to me and tells me that my snatch grip is pretty narrow for someone with my proportions. The conversation blossoms into a mini training session; he pulls me onto one of his platforms and begins prodding me into an unfamiliar but natural position. "This is where you initiate from", he says in mandarin, pointing at my tailbone (WHAT). "You have a short torso and long legs and arms, which means you should initiate your legs through your back," he continues. "Keep your arms straight, keep the bar light and close; now stand up straight! Back down... go!" I do as I'm told and feel the bar instantly and perfectly making contact with that elusive area of the hip I've been trying to brush by squeezing my lats more. The bar snaps up and the lift is over before I know what's happened, but it feels great. "Beautiful!" He gleefully exclaims, prompting a thought of me retiring after this session is over; a national coach from China just complimented my form.  The thought vanishes as I go for another rep, then another set, and another. We then move on to cleans. I get the hang of it.  I speak to coach Wu after this. He is elated with this newfound awareness and says that there is no bad technique in weightlifting, just different techniques that build on, off or against each other. As athletes, we must be open minded, but wise.  #weightlifting #makeeveryeffort #findjoy #fuzhouwlcamp #chineseweightlifting
Day 9 of training camp: My legs were feeling it after yesterday's clean extravaganza and failed rep 2 of a set of front squats at 130kg. Coach @wuchuanfu told me to get my head out of my ass and perform 3 sets of 3 reps so here's set 3 👅. There's so much mental strength and teamwork that goes into this sport and even though many others were feeling banged up from yesterday, we sucked it up and cheered each other on to get work done. The afternoon session picked up on Operation Fix-John's-Uncoordinated-Snatch, with a noticeably better 发力 from both the ground and the hang. Midway through the session, I was crawling to my usual Chair of Rest when Coach Ji -a local coach at the training centre who trains a group of 5 lifters opposite our area- sidles up to me and tells me that my snatch grip is pretty narrow for someone with my proportions. The conversation blossoms into a mini training session; he pulls me onto one of his platforms and begins prodding me into an unfamiliar but natural position. "This is where you initiate from", he says in mandarin, pointing at my tailbone (WHAT). "You have a short torso and long legs and arms, which means you should initiate your legs through your back," he continues. "Keep your arms straight, keep the bar light and close; now stand up straight! Back down... go!" I do as I'm told and feel the bar instantly and perfectly making contact with that elusive area of the hip I've been trying to brush by squeezing my lats more. The bar snaps up and the lift is over before I know what's happened, but it feels great. "Beautiful!" He gleefully exclaims, prompting a thought of me retiring after this session is over; a national coach from China just complimented my form. The thought vanishes as I go for another rep, then another set, and another. We then move on to cleans. I get the hang of it. I speak to coach Wu after this. He is elated with this newfound awareness and says that there is no bad technique in weightlifting, just different techniques that build on, off or against each other. As athletes, we must be open minded, but wise. #weightlifting  #makeeveryeffort  #findjoy  #fuzhouwlcamp  #chineseweightlifting 
Day 8 of training camp: literally had TWO good reps today. Coach @wuchuanfu is relentless in his pursuit for perfection, so while the hang snatches look decent, he's looking at my lack of lat coordination in the drive. The frustrated "太慢!" (too slow!) and "太小了!" (too small [activation in lats]) you hear are probably the only two phrases I heard in the 2 hour morning session.  It didn't get much better in the afternoon, as I relearned the clean pull to match the (arguably better) hang clean drive. The bar is pulled around the knee, and the lats hold the bar flush against the body, which is much easier said than done. My left lat is known to be pretty lazy, and in the last video, you can see it twitching as we try to correct a lack of activation in the lats.  A painful and depressing day, but a day of much learning is a good day!  #weightlifting #findjoy #makeeveryeffort #chineseweightlifting #fuzhouwlcamp #themightytights
Day 8 of training camp: literally had TWO good reps today. Coach @wuchuanfu is relentless in his pursuit for perfection, so while the hang snatches look decent, he's looking at my lack of lat coordination in the drive. The frustrated "太慢!" (too slow!) and "太小了!" (too small [activation in lats]) you hear are probably the only two phrases I heard in the 2 hour morning session. It didn't get much better in the afternoon, as I relearned the clean pull to match the (arguably better) hang clean drive. The bar is pulled around the knee, and the lats hold the bar flush against the body, which is much easier said than done. My left lat is known to be pretty lazy, and in the last video, you can see it twitching as we try to correct a lack of activation in the lats. A painful and depressing day, but a day of much learning is a good day! #weightlifting  #findjoy  #makeeveryeffort  #chineseweightlifting  #fuzhouwlcamp  #themightytights 
Your search for balance may be the point of balance for someone else; your struggle may the clarity they seek. -- Less than a week to go! 😭❤️Facetime can't beat the real thing!  #dance #findjoy #makeeveryeffort #improv 📷: @kaiertanphotography
Your search for balance may be the point of balance for someone else; your struggle may the clarity they seek. -- Less than a week to go! 😭❤️Facetime can't beat the real thing! #dance  #findjoy  #makeeveryeffort  #improv  📷: @kaiertanphotography
Day 5 of training camp: My program for today had only one aim: to get my hips to extend fully in the drive portion of the lift.  The Chinese have a term for the drive: 发力 (fā lì), which actually translates more into "release energy/strength"; a far more helpful (and accurate) description of this movement. At the base of the lift, energy is stored in the legs, and this energy is 'shared' with the bar by pressing the bar against the shins with the lats. This movement is then extended through the legs, resulting in a literal release of energy as the bar leaves the top of the legs, and the pressing of the lats transfers into a "throwing" of the arms to support at the top; a 发-ing of your 力 that you have stored. #language  It's something that I cannot explain over an instagram post (and probably why people still continue to be mystified about this Chinese system), but the left side of the video shows my first set of empty bar power snatches at 9.55am today in my warm up, and the right side video shows my last set of empty bar power snatches in my cool down at 5.20pm.  There is better connectivity between the bar and my body in the set on the right, largely due to an exercise commonly known as the Panda pull, or the 发力拉 (fā lì lā)- literally translated to "The Pull as you Release the Energy/Strength" (again, more descriptive than "the pull that makes you look like a lazy excuse for a bear"). If you swipe right, the video shows a diagonally upward flaring of the lats to harness the release of energy from the hips. @fitfille and I did about 20+ sets of these 💀but they seem to have worked and my hips are now fully opening in the drive ☺️ #weightlifting #makeeveryeffort #findjoy #chineseweightlifting #snatch #fuzhouwlcamp
Day 5 of training camp: My program for today had only one aim: to get my hips to extend fully in the drive portion of the lift. The Chinese have a term for the drive: 发力 (fā lì), which actually translates more into "release energy/strength"; a far more helpful (and accurate) description of this movement. At the base of the lift, energy is stored in the legs, and this energy is 'shared' with the bar by pressing the bar against the shins with the lats. This movement is then extended through the legs, resulting in a literal release of energy as the bar leaves the top of the legs, and the pressing of the lats transfers into a "throwing" of the arms to support at the top; a 发-ing of your 力 that you have stored. #language  It's something that I cannot explain over an instagram post (and probably why people still continue to be mystified about this Chinese system), but the left side of the video shows my first set of empty bar power snatches at 9.55am today in my warm up, and the right side video shows my last set of empty bar power snatches in my cool down at 5.20pm. There is better connectivity between the bar and my body in the set on the right, largely due to an exercise commonly known as the Panda pull, or the 发力拉 (fā lì lā)- literally translated to "The Pull as you Release the Energy/Strength" (again, more descriptive than "the pull that makes you look like a lazy excuse for a bear"). If you swipe right, the video shows a diagonally upward flaring of the lats to harness the release of energy from the hips. @fitfille and I did about 20+ sets of these 💀but they seem to have worked and my hips are now fully opening in the drive ☺️ #weightlifting  #makeeveryeffort  #findjoy  #chineseweightlifting  #snatch  #fuzhouwlcamp 
Day 4 of training camp: We took a break from training today and visited the Fuzhou Sports School's weightlifting team. What I saw has literally changed my life.  I'm going to let the video speak for itself, but for the people who don't speak in bumper plates and would like to do the math, red is 25kg, blue is 20kg, yellow is 15kg, green is 10kg (both big and small) and the smaller metal discs are 5kg. Smaller fractional plates are a waste of time. The males use a 20kg barbell, the females use a 15kg barbell.  The athletes here range from 12 to 17 years of age, and these are but a fraction of amazing things we witnessed this afternoon. The middle portion of the video features a 200kg back squat by a 17 year old boy. The final portion of this video features a 150kg back squat by a 15 year old girl.  Coach @wuchuanfu said afterwards that a future olympic champion may come from this room and I don't think he was exaggerating.  I spoke to him on the bus about today's experience and what he said gave me enough food for thought for perhaps the rest of my life. "At the end of the day, my message has always been one thing: art. I don't get excited about the next world champion, I get excited about people being excited to chase the beauty of this art form. You're a dancer- how do you measure if someone's a good dancer? By being the strongest? The most graceful? Perhaps, but not really. It's by the way he or she tells their story. So weightlifting is a story: the snatch is speed; elegance, the clean and jerk is stability; balance; power. I'm not here to tell you how to tell the story. I'm here to help you tell your story." #chineseweightlifting #findjoy #makeeveryeffort #weightlifting #fuzhouwlcamp
Day 4 of training camp: We took a break from training today and visited the Fuzhou Sports School's weightlifting team. What I saw has literally changed my life. I'm going to let the video speak for itself, but for the people who don't speak in bumper plates and would like to do the math, red is 25kg, blue is 20kg, yellow is 15kg, green is 10kg (both big and small) and the smaller metal discs are 5kg. Smaller fractional plates are a waste of time. The males use a 20kg barbell, the females use a 15kg barbell. The athletes here range from 12 to 17 years of age, and these are but a fraction of amazing things we witnessed this afternoon. The middle portion of the video features a 200kg back squat by a 17 year old boy. The final portion of this video features a 150kg back squat by a 15 year old girl. Coach @wuchuanfu said afterwards that a future olympic champion may come from this room and I don't think he was exaggerating. I spoke to him on the bus about today's experience and what he said gave me enough food for thought for perhaps the rest of my life. "At the end of the day, my message has always been one thing: art. I don't get excited about the next world champion, I get excited about people being excited to chase the beauty of this art form. You're a dancer- how do you measure if someone's a good dancer? By being the strongest? The most graceful? Perhaps, but not really. It's by the way he or she tells their story. So weightlifting is a story: the snatch is speed; elegance, the clean and jerk is stability; balance; power. I'm not here to tell you how to tell the story. I'm here to help you tell your story." #chineseweightlifting  #findjoy  #makeeveryeffort  #weightlifting  #fuzhouwlcamp 
Day 3 of training camp: My traps, biceps and internal obliques hate me right now for all the supporting work they've been put through (@hookgripdreams remind me to have a chat with you about this when I'm back because StrongFit seems to be speaking the same language). Built up the power clean to triples and doubles today and the beautiful sound that the bar made on rep one is a result from all the foot placement and quad activation drills from the sessions before. -  Alas, coach @wuchuanfu was less enthused as the weight went up to 120kg, as that foot placement and quad activation didn't meet a perfection that needed to be present (with that being said, these cleans have never felt more precise and under control in my 4 years of lifting). He switched me to a bunch of sets of clean pulls (swipe right) to further feel the pressing of the feet into the ground -that provides a momentum AROUND THE KNEE- that the lats can then row in to the hip crease. -  We ended with a soul sucker of a new movement (swipe right again): the deficit paused clean pull (I made the name up- this one of those indescribable exercises where if you know, you know). It's basically a dynamic start that harnesses the power of the initial press of the quads and the feet for all of 2 inches - then you hold it in place for 5 seconds. The bar should feel like it's dangling from your shoulders, but the lats press the bar into your shins. -  Don't try this at home, it's easy to get it wrong. On the reps where I was slightly misaligned, I felt the pressure move off my VMO into my mid quad, and my traps took the weight instead of my lats. This is awareness at its finest measure- one small shift and you're building a different movement pattern.  #weightlifting #iamopex #findjoy #makeeveryeffort #clean #chineseweightlifting #fuzhouwlcamp
Day 3 of training camp: My traps, biceps and internal obliques hate me right now for all the supporting work they've been put through (@hookgripdreams remind me to have a chat with you about this when I'm back because StrongFit seems to be speaking the same language). Built up the power clean to triples and doubles today and the beautiful sound that the bar made on rep one is a result from all the foot placement and quad activation drills from the sessions before. - Alas, coach @wuchuanfu was less enthused as the weight went up to 120kg, as that foot placement and quad activation didn't meet a perfection that needed to be present (with that being said, these cleans have never felt more precise and under control in my 4 years of lifting). He switched me to a bunch of sets of clean pulls (swipe right) to further feel the pressing of the feet into the ground -that provides a momentum AROUND THE KNEE- that the lats can then row in to the hip crease. - We ended with a soul sucker of a new movement (swipe right again): the deficit paused clean pull (I made the name up- this one of those indescribable exercises where if you know, you know). It's basically a dynamic start that harnesses the power of the initial press of the quads and the feet for all of 2 inches - then you hold it in place for 5 seconds. The bar should feel like it's dangling from your shoulders, but the lats press the bar into your shins. - Don't try this at home, it's easy to get it wrong. On the reps where I was slightly misaligned, I felt the pressure move off my VMO into my mid quad, and my traps took the weight instead of my lats. This is awareness at its finest measure- one small shift and you're building a different movement pattern. #weightlifting  #iamopex  #findjoy  #makeeveryeffort  #clean  #chineseweightlifting  #fuzhouwlcamp 
Day 2 of training camp: built up the front squat today over triples and doubles- I learnt how to harness the "bounce" (which is really not a bounce but a timely generation of force from the legs at the bottom). In this build:  120kg for 3 130kg for 2 140kg for 2 150kg for 2 160kg for 1 (and a half according to coach @wuchuanfu because I caught it at the bottom- if he says it I'll take it!) 160kg was my last PR about 3 months ago. I normally like to increase weight in small increments as I get close to my max but today we jumped in 10kg increments at to hit 100% of my Front Squat which is a feat in itself. Coach wasn't that thrilled however- he expected a double and then wanted me to go higher- but that's how expectations breed a new sense of normalcy!  The U56kg to U69kg male lifters were doing front squat singles at 180kg to 200kg on the other side of the gym and the U77s were doing 180kg to 200kg tempo front squats... in  sets of 5 reps. #perspective  Ended the second session of the day with some light split jerks and managed to carry over what I learnt from yesterday's session as well as this morning's technique session 🤓  #weightlifting #iamopex #findjoy #opexathlete #findjoy #makeeveryeffort #chineseweightlifting #fuzhouwlcamp
Day 2 of training camp: built up the front squat today over triples and doubles- I learnt how to harness the "bounce" (which is really not a bounce but a timely generation of force from the legs at the bottom). In this build: 120kg for 3 130kg for 2 140kg for 2 150kg for 2 160kg for 1 (and a half according to coach @wuchuanfu because I caught it at the bottom- if he says it I'll take it!) 160kg was my last PR about 3 months ago. I normally like to increase weight in small increments as I get close to my max but today we jumped in 10kg increments at to hit 100% of my Front Squat which is a feat in itself. Coach wasn't that thrilled however- he expected a double and then wanted me to go higher- but that's how expectations breed a new sense of normalcy! The U56kg to U69kg male lifters were doing front squat singles at 180kg to 200kg on the other side of the gym and the U77s were doing 180kg to 200kg tempo front squats... in sets of 5 reps. #perspective  Ended the second session of the day with some light split jerks and managed to carry over what I learnt from yesterday's session as well as this morning's technique session 🤓 #weightlifting  #iamopex  #findjoy  #opexathlete  #findjoy  #makeeveryeffort  #chineseweightlifting  #fuzhouwlcamp 
Day 1 of training camp: I think I performed upwards of 30 sets of 3-5 rep hang snatches and about 10-15 sets of 4-5 snatch drive pulls.  I got a total of 4 nods of approval today (in these 4 videos before I couldn't be bothered to set up my camera for the next 30+ sets), and my old habit of not finishing my high pull was laid bare time and time again. "太慢了” or "too slow!" Is what coach @wuchuanfu is saying to me, and I've been hiding behind a stronger back to assist my lack of finishing through my quads.  I love this so much! Training next to monster athletes from the Chinese national team is such an amazing experience- looking forward to the next 11 days!  #weightlifting #snatch #findjoy #iamopex #makeeveryeffort #lululemonsg @jamestayloropex #fuzhouwlcamp
Day 1 of training camp: I think I performed upwards of 30 sets of 3-5 rep hang snatches and about 10-15 sets of 4-5 snatch drive pulls. I got a total of 4 nods of approval today (in these 4 videos before I couldn't be bothered to set up my camera for the next 30+ sets), and my old habit of not finishing my high pull was laid bare time and time again. "太慢了” or "too slow!" Is what coach @wuchuanfu is saying to me, and I've been hiding behind a stronger back to assist my lack of finishing through my quads. I love this so much! Training next to monster athletes from the Chinese national team is such an amazing experience- looking forward to the next 11 days! #weightlifting  #snatch  #findjoy  #iamopex  #makeeveryeffort  #lululemonsg  @jamestayloropex #fuzhouwlcamp 
It's been a tough couple of weeks. Stress levels have been high, sleep has been low, food has been dicey and my CNS has taken a hit, most notably in the 4 failed power clean attempts (in the video) over the past two weeks.  130kg is not a super heavy power clean for me (max is 140kg) and you can see the bars actually getting pretty high before I get crushed under them.  I often tell my athletes that what they do (or don't do) outside the gym affects what they do inside and this is exhibit A of how less than ideal life choices lead to poor performance.  Thankfully, @jamestayloropex has been shaping training to allow me to find a greater semblance of control over the way I move, while I sort out the way I live, sleep, eat and recover.  In the last video attempt of a 130kg power clean, I manage to stick the attempt with precision and full control.  Sometimes it's not about doing more of the thing that seems to be broken, but being honest with the things that are. And getting yourself a damn good coach. #plug  #opexathlete #iamopex #findjoy #makeeveryeffort #clean #weightlifting #oly
It's been a tough couple of weeks. Stress levels have been high, sleep has been low, food has been dicey and my CNS has taken a hit, most notably in the 4 failed power clean attempts (in the video) over the past two weeks. 130kg is not a super heavy power clean for me (max is 140kg) and you can see the bars actually getting pretty high before I get crushed under them. I often tell my athletes that what they do (or don't do) outside the gym affects what they do inside and this is exhibit A of how less than ideal life choices lead to poor performance. Thankfully, @jamestayloropex has been shaping training to allow me to find a greater semblance of control over the way I move, while I sort out the way I live, sleep, eat and recover. In the last video attempt of a 130kg power clean, I manage to stick the attempt with precision and full control. Sometimes it's not about doing more of the thing that seems to be broken, but being honest with the things that are. And getting yourself a damn good coach. #plug  #opexathlete  #iamopex  #findjoy  #makeeveryeffort  #clean  #weightlifting  #oly 
Build volume by breathing constantly and moving well.  Set #8 of: 300m row 5 strict HSPU 10s hanging L-sit  Rest 2 mins X 8  #iamopex #findjoy #makeeveryeffort #opexathlete
Worked my way up to a tough 90% snatch in preparation for a weightlifting training camp in China over the next two weeks. Built in 5 sets (97kg/102kg/107kg/110kg fail/110kg)  Was initially disappointed with the fail at 110kg and the shakiness at the made 110kg, but reminded myself that the last time I went heavy, I set a 100% I could base today's result off.  I don't post fails often, but they happen much more than I'd like. But every stumble now was the edge of a cliff a while ago and all I can do is keep being grateful for the view.  #iamopex #weightlifting #snatch #makeeveryeffort #findjoy #themightytights #oly
Worked my way up to a tough 90% snatch in preparation for a weightlifting training camp in China over the next two weeks. Built in 5 sets (97kg/102kg/107kg/110kg fail/110kg) Was initially disappointed with the fail at 110kg and the shakiness at the made 110kg, but reminded myself that the last time I went heavy, I set a 100% I could base today's result off. I don't post fails often, but they happen much more than I'd like. But every stumble now was the edge of a cliff a while ago and all I can do is keep being grateful for the view. #iamopex  #weightlifting  #snatch  #makeeveryeffort  #findjoy  #themightytights  #oly