Its about dominance

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  1. 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:



  2. 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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  3. 90 pound dumbbell RFE split squats to finish things off.


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

  5. 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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  6. Lateral step, stick, concentric jump


  7. Lateral step straight to explosive concentric jump


  8. Rapid response to sprint.


  9. 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
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  10. Quote Originally Posted by rob112 View Post
    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.

  11. Quote Originally Posted by ZiR RED

    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
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  12. 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.


  13. Single leg depth box jumps


  14. Single to double leg depth-box jump medley.


  15. Rapid response react sprint


  16. Warming up for the olympic clean on monday.


  17. Hip extension dynamic power


  18. 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........

  19. Another...even slower now.


  20. 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.


  21. 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.


  22. Quote Originally Posted by ZiR RED View Post
    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.

    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.

  23. Quote Originally Posted by ZiR RED View Post
    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.

    Definitely agree regarding taking the eccentric portion out to allow for increased training frequency. I enjoy these vids -keep 'em coming.
    Check your form: http://anabolicminds.com/forum/exercise-science/190675-proper-techniques.html
    Log: http://anabolicminds.com/forum/workout-logs/235436-tossing-weight-torobestia.html

  24. 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:


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

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