Posts made in May 31st, 2013

Power Snatch

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Power Snatch

Start in deadlift set up but with hands set wide Deadlift bar to mid-thigh, knees move back with shoulders and hips rising at the same rate At mid-thigh rapidly extend the knee and hip to full extension. Arms straight Once the shoulders have passed behind the bar, pull elbow high and outside allowing bar to stay close to the body. Then turn the bar over and punch it into the overhead position with active shoulders and arms locked out. Land in a partial overhead...

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Squat Snatch

Posted | 2,892 comments

Squat Snatch

Start in deadlift set up but with hands set wide Deadlift bar to mid-thigh, knees move back with shoulders and hips rising at the same rate At mid-thigh rapidly extend the knee and hip to full extension. Arms straight Once the shoulders pass behind the bar rapidly pull under the bar into an overhead squat. Elbows pull high and outside. Receive bar with active shoulders. Arms locked out....

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Sumo Deadlift High Pull

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Sumo Deadlift High Pull

Place feet in squat stance or wider (knees track over toes). Grip will be double thumbs distance from center of bar. Start in deadlift set up with new stance and grip Deadlift rapidly extending the knees and hips. Arms straight Once shoulders pass behind bar shrug shoulders then pull elbows above the bar until it passes above the collar bone. Bar stays close to body Return by straightening the arms, releasing the shrug then deadlifting the bar back to the...

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Thruster

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Thruster

Start with bar resting on the shoulders, hands outside shoulders with a loose grip but all fingers on the bar. Feet are in the squat stance Drive hips back and down until hip crease goes below top of the knee. Elbows drive up and away from the knees. Driving through heels rapidly extend knees and hips. Elbows drop slightly and grip closes. Bar propels off of shoulders. Press bar straight overhead. Finish with active shoulders arms...

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Wall Balls

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Wall Balls

Start in squat stance and arms distance away from the wall. Hold ball in front of the face. Elbows in and up Drive hips back and down until hip crease goes below top of the knee. Elbows drive up and away from the knees. Driving through heels rapidly extend knees and hips. Use momentum to thrust ball out of hands and hit target on wall Leave arms up to receive ball and bring back to the rack position to cycle into next...

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