Its about dominance

[domore]

Not quite. I can't seem to find the video where North is teaching it at catalyst athletics. Basically you are doing the snatch from a hang, but with the bar held at the hip and staright into the pull - no rdl.

That movement is a toughie. If anyone is struggling with their pull, start working in hip snatches and watch your pull explode.

 

[CJ_Xfit89]

That movement is a toughie. If anyone is struggling with their pull, start working in hip snatches and watch your pull explode.

I was doing hip cleans a few months ago. My thoracic hasn't allowed me to snatch yet. Working towards better movement.

Look for pendlay vids.

-Chris
EBF Rep
Mobile App

 

[domore]

I was doing hip cleans a few months ago. My thoracic hasn't allowed me to snatch yet. Working towards better movement.

Look for pendlay vids.

-Chris
EBF Rep
Mobile App

Yeah, glen pendlay knows his stuff. I always watch videos from California strength, where he frequents.

Hope you get better soon. Nothing beats the oly lifts (in my opinion)

 

[mattrag]

Yeah, glen pendlay knows his stuff. I always watch videos from California strength, where he frequents.

Hope you get better soon. Nothing beats the oly lifts (in my opinion)

MD USA is where he is at now.

 

[CJ_Xfit89]

Yeah, glen pendlay knows his stuff. I always watch videos from California strength, where he frequents.

Hope you get better soon. Nothing beats the oly lifts (in my opinion)

I play cricket and if I decide to play soccer this year, I play premier league. May play.

Cricket relies on power and the phosphate systems. Just gotta keep doing my rehab and prehab.

-Chris
EBF Rep
Mobile App

 

[domore]

I play cricket and if I decide to play soccer this year, I play premier league. May play.

Cricket relies on power and the phosphate systems. Just gotta keep doing my rehab and prehab.

-Chris
EBF Rep
Mobile App

I never played cricket. It seems like a lot of fun.

Definitely keep up with it. It is always tough, but the hard work will pay off. (Cliche but true)

 

[CJ_Xfit89]

I never played cricket. It seems like a lot of fun.

Definitely keep up with it. It is always tough, but the hard work will pay off. (Cliche but true)

Playing a good level of reps. I'm too entrenched with work and study to take it further but my younger bro is 17 and playing for an u19s Aussie spot

-Chris
EBF Rep
Mobile App

 

[CopyCat]

I play cricket and if I decide to play soccer this year, I play premier league. May play.

Cricket relies on power and the phosphate systems. Just gotta keep doing my rehab and prehab.

-Chris
EBF Rep
Mobile App

I've been learning to play cricket out here in Afghanistan. I work with a lot of Aussies here. Guys from 7 RAR, 1&2 Commando Reg. Been a blast with these guys. We play with a tennis ball inside the gym. The basket ball court area has a big net draped over it. It's tough unlearning how to throw like it's a baseball..lol

 

[CJ_Xfit89]

I've been learning to play cricket out here in Afghanistan. I work with a lot of Aussies here. Guys from 7 RAR, 1&2 Commando Reg. Been a blast with these guys. We play with a tennis ball inside the gym. The basket ball court area has a big net draped over it. It's tough unlearning how to throw like it's a baseball..lol

Fielding is same as baseball. Just bowling is different

-Chris
EBF Rep
Mobile App

 

[ZiR RED]

Yesterday we trained lateral speed and acceleration. I taped most of the plyometric work we did prior to 6 x 40yard sprints.

[video=youtube_share;zOO1eCHfUss]http://youtu.be/zOO1eCHfUss[/video]

 

[ZiR RED]

We did a series of lateral plyometrics. The first was a lateral depth drop and stick. I didn't get that one recorded. The next in the series was a lateral depth drop, stick, then lateral bound.

[video=youtube_share;MjBDdqIWb0o]http://youtu.be/MjBDdqIWb0o[/video]

 

[ZiR RED]

Lateral depth and lateral bound. Part 3 in progression:

[video=youtube_share;054p9HbJr-k]http://youtu.be/054p9HbJr-k[/video]

 

[ZiR RED]

Linear single leg depth and lateral bound.

[video=youtube_share;ZUKDnKorHYA]http://youtu.be/ZUKDnKorHYA[/video]

 

[ZiR RED]

Double leg depth jump, react and lateral bound. What you do not see is my partner giving me signals to bound right or left as I stick the landing.

[video=youtube_share;G2t8tjIKARw]http://youtu.be/G2t8tjIKARw[/video]

 

[ZiR RED]

Twisting med ball throw

[video=youtube_share;RvYVfaQ4HCU]http://youtu.be/RvYVfaQ4HCU[/video]

 

[ZiR RED]

Overhead med ball Keg toss. Great for triple extension.

[video=youtube_share;wlWvL3nliYw]http://youtu.be/wlWvL3nliYw[/video]

 

[ZiR RED]

Band resisted acceleration march. We did this prior to the 40's

[video=youtube_share;c3TznIdanLQ]http://youtu.be/c3TznIdanLQ[/video]

 

[ZiR RED]

Yesterday was the second squat day of a strength block.
Worked up to a 3 RM on a below parallel box squat (355), then did
4 x 6 band resisted GHR
3 x 8 Dumbbell RDL @ 110 lbs
3 x 8 RFE dumbbell Split Squat (80 lbs) superset with supine band resisted psoas march

Today we worked on linear plyometrics, first step quickness, and top speed maintenance. I dropped the ball on recording the plyometrics. We did:
pulsing single side split squat jumps 3x3
Single leg triple bound 4 x 3
Single leg depth to box jumps 3 x 3 boxes.

Next we did tall, fall, sprint for first step quickness. 6 x 20m
Then we did crossover step accelerate 6 x 10m (shown below)
Finally we did 5 x flying 20's with a 20m acceleration zone

[video=youtube_share;h_vO39_3UW0]http://youtu.be/h_vO39_3UW0[/video]

 

[ZiR RED]

Yesterday I worked the vertical upper body.
5 x 3 standing press with heavy bands
5 x 5 pull ups with 25 pounds added
4 x 6 half kneeling dumbbell over head press @ 60 lbs
Depressed scapula pull downs
Skull crusher
Band pull aparts


Deadlifted today. Used the sumo style for the first time in a few years, did a few sets of 5 with 365.
5x6 progressive heavy good mornings up to 215. I feel I may have let my pelvis rotate a bit posterior on the last few, but I'd like some feedback. (below)
barbell glute bridge, single and double leg
Hanging hamstring curls superset with prone bridge march

[video=youtube;CRrxwDvd4lU]http://www.youtube.com/watch?v=CRrxwDvd4lU[/video]

 

[ZiR RED]

Today was a horizontal strength upper body day. The workout went as follows:
Incline bench press 6 x 2
Bent over barbell row 4 x 8
"Close grip" flat dumbbell press 3 x 8
Chinese cable row 3 x 10
Prowler push followed by battle rope arm over arm sled pull 3 sets.

I recorded some of my warm up. Below is an activation for the serratus anterior.

[video=youtube_share;92nFpkj1htA]http://youtu.be/92nFpkj1htA[/video]

 

[ZiR RED]

I also did 3 sets of a medicine ball chest pass as a dynamic activation prior to the bench press:

[video=youtube_share;sqOdexvsuMs]http://youtu.be/sqOdexvsuMs[/video]

 

[ZiR RED]

I used these as a strength movement to activate and strengthen the middle traps and rhomboids between warm up sets on the incline press.

Prone dumbbell shrugs:

[video=youtube_share;G16RsPZga90]http://youtu.be/G16RsPZga90[/video]

 

[ZiR RED]

I finished things off with a prone bridge kettlebell swap. Its always nice to record and watch yourself because you can see things you miss, such as I am not keeping my quads tight during this movement.

[video=youtube_share;W4vCekNric8]http://youtu.be/W4vCekNric8[/video]

 

[ZiR RED]

I've started putting all my videos for warm ups, mobiilty and activations in the two threads started in the exercise science forum.

For lower body: http://anabolicminds.com/forum/exercise-science/221104-squat-deadlift-mobility.html
For upper body: http://anabolicminds.com/forum/exercise-science/220965-scapular-activations.html

Yesterday was a lateral speed and first step quickness day again.
We did some lateral heavy band towing (below)
Followed by the plyometric circuit for lateral movement posted above.
We then did the crossover drill
We added onto the crossover drill by placing a 10m forward sprint at the end (next video)
We finished things off with 6 x 40m out of a two point stance.

[video=youtube_share;e1wN7iQMqwc]http://youtu.be/e1wN7iQMqwc[/video]

 

[ZiR RED]

Crossover drill to forward sprint:

[video=youtube_share;LDEgYC_InVo]http://youtu.be/LDEgYC_InVo[/video]

 

[ZiR RED]

This week will wrap up the final working week of a strength block. I maxed out my parallel box squat today, followed by some GHR, split squats and supine hip flexion. I'll be maxing out the big three toward the end of next week.

395 lb parallel box squat went up pretty nice:

[video=youtube_share;6i2S3Ver4V0]http://youtu.be/6i2S3Ver4V0[/video]

 

[ZiR RED]

Let's just say that 405 went up. Most of my work leading up to this point were triples and doubles around 345-365.

[video=youtube_share;38Cw1tKHnkU]http://youtu.be/38Cw1tKHnkU[/video]

 

[ZiR RED]

90 pound dumbbell RFE split squats to finish things off.

[video=youtube_share;DidPE86EY4A]http://youtu.be/DidPE86EY4A[/video]

 

[JoeySon]

happy I stumbled across this...always gain something from your posts

 

[ZiR RED]

Monday was lateral speed and first step quickness. Did a series of plyometrics, prior to some rapid reaction, acceleration, and finished up with about 8x20.

[video=youtube_share;Inn05isfOkE]http://youtu.be/Inn05isfOkE[/video]

 

[ZiR RED]

Lateral step, stick, concentric jump

[video=youtube_share;FY5GI80Q9J0]http://youtu.be/FY5GI80Q9J0[/video]

 

[ZiR RED]

Lateral step straight to explosive concentric jump

[video=youtube_share;PtVNdf1PkII]http://youtu.be/PtVNdf1PkII[/video]

 

[ZiR RED]

Rapid response to sprint.

[video=youtube_share;QEgqOR79-Kk]http://youtu.be/QEgqOR79-Kk[/video]

 

[rob112]

Those one legged lateral box jumps are pretty impressive. Never thought of jumping sideways at all let alone like that.

Do you walk down the boxes on the other jumps for a specific purpose? Was wonder bc doing some box jumps yesterday had me thinking about impact on my knees coming off the box.

Sent from my iPhone using Am.com

 

[ZiR RED]

Those one legged lateral box jumps are pretty impressive. Never thought of jumping sideways at all let alone like that.

Do you walk down the boxes on the other jumps for a specific purpose? Was wonder bc doing some box jumps yesterday had me thinking about impact on my knees coming off the box.

Sent from my iPhone using Am.com

I step down for that exact reason, the impact of jumping off a box is a tremendous force upon the knees and ankles, and unless you are using it as a reactive training (in which case you wouldn't drop for higher than 12-18", and would keep the volume to 3-4 total touches) can result in knee or ankle injuries. The most common is achilles tendon ruptures, which is starting to be a trend in crossfit injury.

 

[rob112]

I step down for that exact reason, the impact of jumping off a box is a tremendous force upon the knees and ankles, and unless you are using it as a reactive training (in which case you wouldn't drop for higher than 12-18", and would keep the volume to 3-4 total touches) can result in knee or ankle injuries. The most common is achilles tendon ruptures, which is starting to be a trend in crossfit injury.

Hmm...I am gonna start stepping down. Thank you sir

Sent from my iPhone using Am.com

 

[ZiR RED]

Today was all linear speed work. We started off with correctives and activations.
We then did a few sets of band resisted hip pull through horizontal jumps (below).
We moved on to do 3 x 3 single leg depth jump, stick, single leg horizontal jump (not recorded)
We progressed into 3 x 3 single leg depth jump and react with a single leg horizontal jump (not recorded)
We then did 3 x 3 single leg depth box jumps 6 to 12" (video)
We then did 3 x 3 single leg depth jump and double leg box jump medley (video)
We moved to the track to do some linear rapid response 2 x 10'
We progressed into 3 x 5' linear rapid response with a 10 yard sprint at the end (video)
And we finished the day off with 5 x 40 yards with full recovery.

[video=youtube_share;ZhWbuAQwod0]http://youtu.be/ZhWbuAQwod0[/video]

 

[ZiR RED]

Single leg depth box jumps

[video=youtube_share;m20lDoE4LVc]http://youtu.be/m20lDoE4LVc[/video]

 

[ZiR RED]

Single to double leg depth-box jump medley.

[video=youtube_share;lYrXoJ3Fqnk]http://youtu.be/lYrXoJ3Fqnk[/video]

 

[ZiR RED]

Rapid response react sprint

[video=youtube_share;CPmwsJq8fQ4]http://youtu.be/CPmwsJq8fQ4[/video]

 

[ZiR RED]

Warming up for the olympic clean on monday.

[video=youtube_share;_9YT9-jB0_0]http://youtu.be/_9YT9-jB0_0[/video]

 

[ZiR RED]

Hip extension dynamic power

[video=youtube_share;AoNI-CA9xvA]http://youtu.be/AoNI-CA9xvA[/video]

 

[ZiR RED]

Pretty fatigued toward the end of today's lateral speed and first step quickness workout. here are a few drills we did at the end that I managed to get on tape. Moving damn slow........[video=youtube_share;Vf1gast_6S8]http://youtu.be/Vf1gast_6S8[/video]

 

[ZiR RED]

Another...even slower now.

[video=youtube_share;gqsPhZyPIY8]http://youtu.be/gqsPhZyPIY8[/video]

 

[ZiR RED]

Concentric only dynamic effort good mornings. I'm in a speed development phase at the present, and training my lower body 3-5 times a week. Taking out the negative portion of certain lifts really helps with increasing the frequency.

[video=youtube_share;yuVBf9mBybE]http://youtu.be/yuVBf9mBybE[/video]

 

[ZiR RED]

Clean pulls at about 265 lbs. I would appreciate some feedback from experienced olympic lifters. I think I'm hitting the third pull too early in the first repetition. I also need to keep my chin level.

[video=youtube_share;qmfYGaA3My8]http://youtu.be/qmfYGaA3My8[/video]

 

[domore]

Clean pulls at about 265 lbs. I would appreciate some feedback from experienced olympic lifters. I think I'm hitting the third pull too early in the first repetition. I also need to keep my chin level.

[video=youtube_share;qmfYGaA3My8]http://youtu.be/qmfYGaA3My8[/video]

Hey Jason,

Your pulls look pretty good. Although many teach that you should be hitting around your pelvic region for the last pull, I've always hit a bit lower. It will become an issue if you aren't finishing your pull, and hitting lower on your quad. However, if you are finishing your pull and getting full extension from your hips, it may just be how you are most comfortable. You can try to keep your shoulders over the bar as best you can until the very last second before your last pull. With respect to your eyes, it would be best to keep them straight ahead (like you said). This really becomes an issue when standing up out of the hole in both the clean and snatch, and in the jerk phase. If your head is down, everything will end up going forward.

 

[Torobestia]

Concentric only dynamic effort good mornings. I'm in a speed development phase at the present, and training my lower body 3-5 times a week. Taking out the negative portion of certain lifts really helps with increasing the frequency.

[video=youtube_share;yuVBf9mBybE]http://youtu.be/yuVBf9mBybE[/video]

Definitely agree regarding taking the eccentric portion out to allow for increased training frequency. I enjoy these vids -keep 'em coming.

 

[ZiR RED]

Here is a smorgeshboard from teh last few days. I was out of town since thursday at a conference in greenville sc. Figures the only time it ever snows in south carolina I am there.

Any how, full clean at 245, about 95% my most recent max:

[video=youtube;xtB9h78YHnU]http://www.youtube.com/watch?v=xtB9h78YHnU[/video]

 

[ZiR RED]

Unilateral concentric only deadlift. These are awesome, and I think you'll notice extra gluteal activation while doing them.

[video=youtube;zunSvOD3tsk]http://www.youtube.com/watch?v=zunSvOD3tsk[/video]