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Its about dominance

ZiR RED

ZiR RED

Well-known member
I've started a youtube channel where I am going to try to document pieces of my workout and when I work with clients. I'm going to try to record novel movements, but sprinting is always fun. I need to work on my arm drive, specifically, keeping them tight and the elbows flexed to 90 throughout the whole sprint:

[video=youtube_share;RCcV39K2ZsA]http://youtu.be/RCcV39K2ZsA[/video]
 
Silly pole got in the way, but probably the best executed kneeling get up and bound of the morning

[video=youtube_share;GtJC8Z6tKzY]http://youtu.be/GtJC8Z6tKzY[/video]
 
Chute work at UK from Friday

[video=youtube_share;IKV0ML0Wuyk]http://youtu.be/IKV0ML0Wuyk[/video]
 
Invalid Link Removed

20yard sprint

-Chris
EBF Rep
Mobile App
 
Quite possibly the best exercise (that most people don't do!) for developing a large, thick back and powerful hamstrings is the snatch grip deadlift. It is also one of the more "functional" two-foot barbell exercises.

[video=youtube;mBKko1X_GwM]http://www.youtube.com/watch?v=mBKko1X_GwM[/video]

Go get some!
 
Decided today to go for a 1 RM on the SG DL. No straps, 405 went up fast!

[video=youtube;iHE6q_nDZdw]http://www.youtube.com/watch?v=iHE6q_nDZdw[/video]
 
This is embarassing, and also damn ulgy. Here is my 425 fail. I think I could have hit 415 pretty easily, and maybe even this if I went 375, 405, 425 instead of doing 6-8 1 rep warmups moving up by 10-20 pounds each time.

[video=youtube;HbUquvis9xg]http://www.youtube.com/watch?v=HbUquvis9xg[/video]
 
Aw man, you had that last deadlift. What happened to your glutes? Did you drop them off somewhere and forget to put them on for that last set?

Either way, good stuff here, Zir. Funny enough, I did a rack pull variation of these last night. It was fun, but it was quite a shock to me after not having done them for a while.
 
I'm in on this Zir Red.

I'm partial to all of these exercises being a former collegiate football player. Now that I moved on to being a competitive Olympic lifter, I'm a big fan of snatch grip deads. It definitely helps with getting in the perfect power position for the snatch.

Have you ever tried doing those knee jumps onto a box? We always used to have competitions to see who get the highest.
 
I have a love-hate relationship with SG deads. They smoke the entire upper back and the leverage is against you, but they are extremely tiring.
 
Rodja said:
I have a love-hate relationship with SG deads. They smoke the entire upper back and the leverage is against you, but they are extremely tiring.
Click to expand...

I hear you on this. However, they are a great exercise for Oly lifters. They help with keeping your upper back flexed and arched, so you aren't rounding on your second pull in the snatch.
 
Torobestia said:
Aw man, you had that last deadlift. What happened to your glutes? Did you drop them off somewhere and forget to put them on for that last set?

Either way, good stuff here, Zir. Funny enough, I did a rack pull variation of these last night. It was fun, but it was quite a shock to me after not having done them for a while.
Click to expand...

Actually, I think my grip started to fail on that last set. I was using the hook grip, and my thumbs are a blistered mess now. With straps, no problem...but straps are for - eh..pointless.

Br
 
domore said:
Have you ever tried doing those knee jumps onto a box? We always used to have competitions to see who get the highest.
Click to expand...

I've done them half kneeling to improve the start of a sprint. I'll have to try from a double kneel.
 
ZiR RED said:
Actually, I think my grip started to fail on that last set. I was using the hook grip, and my thumbs are a blistered mess now. With straps, no problem...but straps are for - eh..pointless.

Br
Click to expand...

The best is when your finger nail rips from the nail bed. I usually tape my thumbs when I hook grip. But now, the tips of my thumbs are dead anyway.

ZiR RED said:
I've done them half kneeling to improve the start of a sprint. I'll have to try from a double kneel.
Click to expand...

Yes, we would start with our butt on the back of our heels. For a small exercise, the competition would get pretty intense.
 
domore said:
The best is when your finger nail rips from the nail bed.
Click to expand...
I think that almost happened to me the other day when pulling for a max. I ended up dislocating my thumb instead, so I saved the nail :)
 
Today was a hodge-podge of training. Did 10 x 10 yard starts, then hamstrings and over head presses. Worked up to 185 pounds for 6 on single leg RDL's, here is 175 for 8.

[video=youtube;_xjx17_xNI8]http://www.youtube.com/watch?v=_xjx17_xNI8[/video]
 
Sub'd. Gotta go back and watch the vids when I get a chance.

Edit: just watched them. Some nice work man. Some not so normal variations of things to put into rotation.

Sent from my iPhone using Am.com
 
Quality

-Chris
EBF Rep
Mobile App
 
Did some strogman work on Saturday. Set a record for the gym in the mens under 200 pound class for the 50 foot farmers walk: 320 in each hand. The lift off the ground is absolutely ugly!

[video=youtube_share;irgdYodS7l8]http://youtu.be/irgdYodS7l8 [/video]
 
200 pound stone to shoulders. I really enjoy these, just wish I had some way to work on them when in KY

[video=youtube_share;82glkt3bfBU]http://youtu.be/82glkt3bfBU [/video]
 
Some conditioning at the end. My brother and I went for time, he edged me out by a few seconds...I think he nailed me on the rope

[video=youtube_share;D1Rp4IDyX9s]http://youtu.be/D1Rp4IDyX9s[/video]
 
Subbed as well. Enjoy the videos, thank you.
 
Just watched all this.

In for future updates...good stuff. :thumbsup:
 
Some great places to train back at my old home in connecticut. The above videos were from Lightning Fitness. Thursday we went down to Just Performance Fitness to do some more strong man training. Below is the atlas stones. This was my first run through, and I get my time down to 17 seconds by the final attempt. Rocks went 215, 185, 135, 95.

[video=youtube_share;OAepwmL-zIc]http://youtu.be/OAepwmL-zIc[/video]
 
We finished off with the yolk walk. Below you see me carrying 600 pounds for 15 yards up and back.

[video=youtube_share;1WYKlrSAS2o]http://youtu.be/1WYKlrSAS2o[/video]
 
Subbed :)

- Valdez
 
Didn't have anyone to record todays horizontal upper body exercises. I did record a quick (and awesome) activation for the scapula retractors and depressors.

[video=youtube_share;AnouoFmrzsY]http://youtu.be/AnouoFmrzsY[/video]
 
ZiR RED said:
Didn't have anyone to record todays horizontal upper body exercises. I did record a quick (and awesome) activation for the scapula retractors and depressors.

Invalid Link Removed
Click to expand...

I need to implement these into my oly program.
 
Worked up to a number of triples today on the parallel box pause-explode squat. Did 5 x 3 @ 335 lbs. Then some good mornings, and finished off with dumbbell RFE split squats (3x10 @ 70 lb dumbbells) and supine psoas marches with a light ankle band. Here was one of today's mobility exercsies that I was able to record:

[video=youtube;zs5O_s9qV7I]http://www.youtube.com/watch?v=zs5O_s9qV7I&feature=yo utu.be[/video]
 
Gotta find me a gym like yours Jay lol
People think I'm weird cause I'm not curling in squat rack

-Chris
EBF Rep
Mobile App
 
I'm getting over bronchitis and did some heavy presses before hand. Last year at this time I hit 252 for 3, but it was only parallel depth, not full depth. My goal is get to 275 for a single by this summer.

[video=youtube_share;7hDodFD-uRw]http://youtu.be/7hDodFD-uRw[/video]
 
ZiR RED said:
I'm getting over bronchitis and did some heavy presses before hand. Last year at this time I hit 252 for 3, but it was only parallel depth, not full depth. My goal is get to 275 for a single by this summer.

[video=youtube_share;7hDodFD-uRw]http://youtu.be/7hDodFD-uRw[/video]
Click to expand...

Jason,

How do I fight the barbell from traveling forward in the overhead squat? This problem kills my snatch, as I can get most weight over my head, but I can't keep it back far enough to stand up with it. Obviously, the first problem is shoulder flexibility. In the catch position, I try to flex my upper lats as hard as possible to pull the barbell back, but I still lose the bar in front of me.
 
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.
 
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.

Sent from my iPhone using Am.com
 
ZiR RED said:
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.
Click to expand...

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.
 
domore said:
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.
Click to expand...

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.
 
ZiR RED said:
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.
Click to expand...

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.
 
Check out this drill

[video=youtube;zV532Bpc8XU]http://www.youtube.com/watch?v=zV532Bpc8XU[/video]
 
ZiR RED said:
You can also hip snatches
Click to expand...

Is this the same as hang snatch?

Sent from my iPhone using Am.com
 
CopyCat said:
Is this the same as hang snatch?

Sent from my iPhone using Am.com
Click to expand...

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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