domore
Well-known member
That movement is a toughie. If anyone is struggling with their pull, start working in hip snatches and watch your pull explode.
Its about dominance
- Thread starter ZiR RED
- Start date
That movement is a toughie. If anyone is struggling with their pull, start working in hip snatches and watch your pull explode.
CJ_Xfit89
Board Sponsor
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
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domore
Well-known member
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
Legend
CJ_Xfit89
Board Sponsor
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
Well-known member
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
Board Sponsor
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
Well-known member
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
Board Sponsor
ZiR RED
Well-known member
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]
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
Well-known member
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]
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
Well-known member
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]
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
Well-known member
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]
[video=youtube_share;W4vCekNric8]http://youtu.be/W4vCekNric8[/video]
ZiR RED
Well-known member
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: Invalid Link Removed
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]
For lower body: Invalid Link Removed
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
Well-known member
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]
395 lb parallel box squat went up pretty nice:
[video=youtube_share;6i2S3Ver4V0]http://youtu.be/6i2S3Ver4V0[/video]
rob112
Well-known member
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
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
Well-known member
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.
ZiR RED
Well-known member
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]
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
Well-known member
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]
[video=youtube_share;yuVBf9mBybE]http://youtu.be/yuVBf9mBybE[/video]
ZiR RED
Well-known member
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]
[video=youtube_share;qmfYGaA3My8]http://youtu.be/qmfYGaA3My8[/video]
domore
Well-known member
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
Well-known member
Definitely agree regarding taking the eccentric portion out to allow for increased training frequency. I enjoy these vids -keep 'em coming.
ZiR RED
Well-known member
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]
Any how, full clean at 245, about 95% my most recent max:
[video=youtube;xtB9h78YHnU]http://www.youtube.com/watch?v=xtB9h78YHnU[/video]