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    That's a good question, as you can see it got away from me on the second rep.

    I've always been coached to forcefully shrug my shoulders up when holding the weight over head. Your lower traps and serratus are already engaged to rotate the scapula, so pushing up against the weight should in theory complete the stabilization of it. I think the second part is keeping it centered over your center of gravity, or over the ankles.

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    The overhead squat and snatch are te two lifts I'm going to focus on becoming proficient at this year. I suck at them and consequently tend to avoid them. It's keeping the bar from coming forward which is my hang up as well.

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    Quote Originally Posted by ZiR RED View Post
    That's a good question, as you can see it got away from me on the second rep.

    I've always been coached to forcefully shrug my shoulders up when holding the weight over head. Your lower traps and serratus are already engaged to rotate the scapula, so pushing up against the weight should in theory complete the stabilization of it. I think the second part is keeping it centered over your center of gravity, or over the ankles.
    Okay, I've been coached to shrug my shoulders up as well. I have my first Oly meet at the end of January (only been lifting for a month and a half since my surgery), so I'm trying using this meet as a learning experience. I think my problem my be keeping it centered over my center of gravity like you said. I think I have a bad habit of scooting back during the pull phase.
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    Quote Originally Posted by domore View Post
    Okay, I've been coached to shrug my shoulders up as well. I have my first Oly meet at the end of January (only been lifting for a month and a half since my surgery), so I'm trying using this meet as a learning experience. I think my problem my be keeping it centered over my center of gravity like you said. I think I have a bad habit of scooting back during the pull phase.
    I have a similar issue whereby I hit the final pull too early and the bar hits low thigh instead of mid/high thigh. The result is I always catch it slightly in front of me.

    Good luck.
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    Quote Originally Posted by ZiR RED View Post
    I have a similar issue whereby I hit the final pull too early and the bar hits low thigh instead of mid/high thigh. The result is I always catch it slightly in front of me.

    Good luck.
    That is my exact problem. I always have the red brush marks a little above my knee, so I can tell I hit real low. I'll see if I can PM you a video.
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    Check out this drill

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    You can also hip snatches
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    Quote Originally Posted by ZiR RED
    You can also hip snatches
    Is this the same as hang snatch?

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    Quote Originally Posted by ZiR RED View Post
    Check out this drill

    I watch a lot of Jon North's and Glen Pendlay's videos. They have some good stuff to share.
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    Quote Originally Posted by CopyCat View Post
    Is this the same as hang snatch?

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    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.
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    Quote Originally Posted by ZiR RED View Post

    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.
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    Quote Originally Posted by domore View Post

    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.

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    Quote Originally Posted by runner_79 View Post

    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.

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    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)
    EvoMuse
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    Quote Originally Posted by domore View Post

    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.
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    Quote Originally Posted by domore View Post

    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.

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    Quote Originally Posted by runner_79 View Post

    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.

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    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)
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    Quote Originally Posted by domore View Post

    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

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    Quote Originally Posted by runner_79 View Post
    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.

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    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
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    Quote Originally Posted by CopyCat View Post

    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

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

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    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.

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    Lateral depth and lateral bound. Part 3 in progression:

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    Linear single leg depth and lateral bound.

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    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.

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    Twisting med ball throw

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    Overhead med ball Keg toss. Great for triple extension.

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

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    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

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    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

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    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.

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

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    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:

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    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.

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    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: Squat and Deadlift Mobility
    For upper body: Scapular activations

    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.

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    Crossover drill to forward sprint:

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    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:

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

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    90 pound dumbbell RFE split squats to finish things off.

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

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