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For almost any workout I always do a good number of shoulder pass throughs with a PVC. The important thing here is to always try to work your hands inwards as time goes on (from session to session) so long as you maintain proper grip and get the right motion. Simple video showing some pass throughs

[youtube]http://www.youtube.com/watch?v=rFhMoRNrSKs[/youtube]

whenever we are going to do cleans or front squat we also like to do some wrist/forearm stretches before we start. You sit on the floor and place your palms down, fingers facing you



Lean back while maintaining your entire hand on the floor. Should feel a good stretch in the wrist and the forearm.

Now, the other wrist stretch is to put the tops of your hands on the ground and do the same stretch as shown above. This will hit the tops of your wrists and forearm. Be easy on this one, go into it slowly and apply force gently. It can be a little awkward.

Now there are also some barbell stretches and drills you can hit as well. This one is a little hard to explain so tonight if I can I will take a photo using my own barbell.

Put a barbell in the rack. Put your hands on the barbell with your front squat grip width. While here you need to walk under the barbell and put the barbell on your back rack but with your front squat grip. Its kind of hard to explain in words, much easier with a picture.

Walk off the rack and now from this position try to drive your elbows up as far as you possibly can. If you cant drive the bottoms of your triceps up to like 33 degrees off your shoulders then you need to work on this. Should help to develop flexibility in the front rack position. I will shoot a photo of this to show you how it should look.

Now if you have a partner around or someone who is okay being close you can do a partner stretch for the front rack. Basically you get in the front rack with a barbell (no weight needed) then have your brokski face you and push up on your elbows (bar can be racked still while your in the position). Find a good amount of torque so that you can feel it stretching you out a bit.

Vid suggested this video

[youtube]http://www.youtube.com/watch?v=dGfR-qD7V-Y[/youtube]

The same kind of idea as what I have suggested

Thanks guys, that's all very helpful.

In my opinion pass throughs shouldn't be done unless you're already quite nimble and your body structure caters for it it. I know many would disagree with me but I don't think it's a warm-up everyone should use. It's great for some; others not so.

It just feels wrong. I'm shit scared of doing them.

yea at first i can be awkward but if will help you develop shoulder mobility.

did 200lbs for 5x5 on tuesday! Ive added 15lbs to my squat in almost 2 months. Going for 205 next gym session.

SpaceFlunky wrote:did 200lbs for 5x5 on tuesday! Ive added 15lbs to my squat in almost 2 months. Going for 205 next gym session.

Nice! Get some! Get some more!

And remember:

SpaceFlunky wrote:did 200lbs for 5x5 on tuesday! Ive added 15lbs to my squat in almost 2 months. Going for 205 next gym session.

Nice work, ANIMAL!

So apparently my clean form was, as one of the PTs put it, "way off and not hitting my legs" so after he showed me how to fix it (fo free, since the PTs at this new gym are total bros) my weight went down (back to 1 plate) but holy balls my face was melting. One of the best workouts I've had in a long time:

Cleans 6-6-6-4-2 (light weight to work on form was enough to kill me)
Squat 4x6
Calf raises 3x12
DB OHP 4x6
Shrugs 3x8
Oblique crunches 3xF

for cleans just copy this man

[youtube]http://www.youtube.com/watch?v=h0IA08YhRBQ[/youtube]

but dont use 200 kilos

new05002 wrote:for cleans just copy this man

NSFW: show

[youtube]http://www.youtube.com/watch?v=h0IA08YhRBQ[/youtube]

but dont use 200 kilos

Yeah, my problems were

1. Arching my back too much when I jump
2. Feet too far apart when I land
3. Loading with too much weight, forcing me to use shit form.

For the time being I'm doing a lot of light weight sets until I get my form down. After talking with the PT just once he said my form was much better.

In other news, rest days are boring as hell.

Bassist_Diver wrote:1. Arching my back too much when I jump
2. Feet too far apart when I land
3. Loading with too much weight, forcing me to use shit form.

I tend to jump back on snatch and cleans, some of that is because I go into triple extension to quickly. I need to be more patient over the barbell before breaking my arms. Some of that results in a bit of a arch when I am in the third pull.

For the 2nd one a good drill you can do is put some bumper plates just outside your receiving foot width sort of behind your feet. Use a lighter weight maybe 95# or so and clean with this setup. It should mentally fuck with you on your landings to minimize your feet shuffle. Some other good drills we do are bit harder to explain but basically with no barbell. Just start with you toes on a line in the pulling position, hold both arms out and just tap them against your thighs, As you tap them against your thights go down into a squat fast and put your hands out. Its a bit hard to explain without showing you but afterwards check your feet position. Make sure your not shuffling out too much and that you are not going forwards or backwards

110# Snatch from today. ~60% of my 1RM

http://www.coachseye.com/WTkM

vidret wrote:that music would. is it to make you mad?

to be honest I can barely hear it (mentally process it) when I lift so nah never mad.

haha, the oly coach just throws on a random mix, sometimes its vague reggae, sometimes it reign in blood, sometime it is 70s rock. I mostly ignore it unless im sitting down in between reps relaxing and then I can hear the music. It was a super small class just 3 ppl yesterday so lots of attention

Possibly the most challenging part of it was a heavy snatch balance. I got up to 135#