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Old 04-12-2012, 08:35 PM   #11
Pull14
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For that issue, I'd get into an exaggerated lunge with the knee of the rear leg touching the floor and the foot of the front leg flat on the floor. Bring torso forward and down. Can also push the forward knee to the side a bit. Play around with the specific positions to find those tense areas, don't simply go through the movement.

You can also try getting into a parallel squat position (body weight), push the knees to the side with your elbows and play around with your hips to find tightness. You may also have to bring your torso closer to the floor. Again, play around with the positions and find the tightness.

My grab bag...

Stretching...
-Thoracic extensions with lacrosse balls (2 balls taped together).
-Stretch hamstrings (standing or sitting, just spread the legs and reach for the toes/floor).
-Deep squat pushing knees out with elbows
-Stretch shoulders - hold onto bar take a 2 steps back, lock arms out and bend over letting bodyweight pull at the shoulders
-Stretch lats - stand beside wall, elbows overhead and against the wall, find tension.
-Shoulder dislocates

Movements:
-Deep squats w/empty bar. Emphasis on pushing knees out. Sometimes pause at the bottom.
-Muscle snatches w/empty bar.
-Overhead squats w/empty bar
-Drop Snatch w/empty bar.
-Presses from the jerk-receiving position w/empty or light bar.
-Presses from the neck w/empty bar: grip varies from very close to very wide.

On the main lifts, keep the weight light until each rep is fluid.
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Old 04-12-2012, 09:51 PM   #12
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thanks pull! i'll be using those for sure.
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My Training Journal 5' 8" Current BW 207 (94) lbs (kg)

20 JAN 12 at 200 (90) BW - 385/275/405 (175/125/184) SQ/B/D

29 MAY 12 at 206 (93) BW - 135/175 (61/79) SN/CJ
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