To warm-up I rowed 500m at a moderate pace and then muscled through squat snatches with the bar (this is an effort to warm-up thoroughly while saving time. I then went into 5 attempts at a full snatch. My technique as usual was horrible and I pulled 135lbs for my last two reps. Not a challenging weight strength wise, but the technique is not yet there to go heavier. Todd has some video of my attempts and he can leave his feed back below.
I then went into back squats 1x3 @235lbs, 250lbs and 260lbs, weight feels good, still a low bar back squat and my shoulder flexibility still needs work.
Next came the most interesting part of my evening, Zercher deadlifts. I did 3x3 @135lbs. I feel I can probably pull in the 200's for reps but I wanted to get familiar with the movement. It was different for sure.
Finally I got to the workout, 5 RFT 7 handstand push ups, 14 slam balls @30lbs (I don't have ten feet for wall balls) and 21 chest slapping push ups. This took me 17 and some change, pretty slow I know, but I wanted to do all slapping push ups and I found them to be a challenge and I am a little rusty on HSPU.
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| Post workout meal.... yummmmm |
Scott....Hi! My first question is "do you have WL shoes?", since I know you did, my next question is "where are they?"...Okay, got that out of the way. I watched both videos a few times, and in my estimation is most of your problems resided in back angle. Usually I only give an athlete one thing at a time to think about or fix, but for you, I want to make a checklist.
ReplyDelete1. Starting position: You know the drill, and you said your buddy helped you out. As far as stance, use the same one that you use when you fixed your clean. You also know about grip width (wide enough that when standing the bar should hit you around your hip crease and you should be able to lift your knee without raising the barbell). Now when you get set up, get tight in that low back (like Rip taught us), squeeze your chest up (show your tits). Here is where it gets different; I want you to rotate your knuckles to the ground. Do you know what I mean by that? After you rotate your knuckles to the ground, I want you to squeeze your shoulders down into their sockets (think scap retract). Now, your upper torso should be pretty tight. As for your legs, do whatever you do to load your hammies. For me, I lift my ass, feel the stretch in my hamstrings, push the balance back to my heels-ish and begin my pull. And last but not least shove your knees out of the way (I couldn’t tell if you were doing that from the side). This allows the pull to be straighter and the trajectory of the barbell is into you.
2. 1st Pull: Here is where it gets dicey for you. The back angle that you have established has to remain constant. This means that your hips and chest have to move at the same time. In your video, your ass raises first (probably a bad habit from the Rip hip drive LOL). As you break the barbell off of the ground, think of shoving your knees back, this allows you to keep the barbell in close, and allows you to stay over the barbell. Through all of this, that back angle has to be the same!!!!! Don’t allow your hips to raise first!
3. 2nd pull: Once the barbell is above your knees, this is when you start to change the position of your torso. Right now, your chest is over the BB and kind of facing the ground. Now we want to get that chest up and torso more vertical to get after that full extension (jump position). Once that barbell hits that hip crease, get after it (this is the same position as the Burgener warmup).
We will start with that. I will just say for now to land in that solid power position (show your arm pits), and continue to ride it down. All you really have left is the 3rd pull and that is pulling under but we can look at that later. Hope that all of that is clear, and you will get more work, with our positional stuff.
Oh yeah, last but not least, if wallball comes up, do 45# thrusters in place of them. For the intent of this last workout it is a better option than ball slams. I wanted to keep some added duress to those shoulders to make the slapping push-ups a bit more challenging.