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Old 02-28-2007, 05:32 PM   #21
Greg Everett
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yes, i've found through experience that the ad/ab-ductor work requires careful spotting by a qualified coach. named greg. everett.
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Old 02-28-2007, 10:32 PM   #22
Ron Nelson
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Quote:
Originally Posted by Mike ODonnell View Post
Greg left off leg ad/abductor machine too....or was it just doing the machine that faces the leg ad/ab when a woman is on it......
Why do I hear a "wacka-wacka" guitar being played?
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Old 03-01-2007, 03:44 AM   #23
Allen Yeh
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Originally Posted by Mike ODonnell View Post
Greg left off leg ad/abductor machine too....or was it just doing the machine that faces the leg ad/ab when a woman is on it......
Sounds like the personal trainer at the gym I go to...I think he has every female client on it as well as using it himself 3-4 times a week.
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Old 03-01-2007, 12:25 PM   #24
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1) Clean & Jerk if that can count as a singular. So much seems to be going on and getting worked with this.

2) OHS. like the C&J, huge bang for the buck lift. I feel it from neck to knees the following day or two.

3) Pullups
4) Pushups
5) Skin the cats

*)not a lift but I would add sprints to this list and call it 'good'.
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Old 03-01-2007, 01:23 PM   #25
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If I could only do one lift for the rest of my life, it would be the Clean and Jerk. I love the power bias of that lift and the way it can completely tax the body without muscle soreness that prohibits movement the next day.

Next up, I'd add in Back Squat. While the deadlift is a bigger ego boost due to the added weight, I feel the Back Squat throughout my entire body much more. Front Squat and Overhead Squat are good ones too, but in the interest of pure strength development, Back Squat is what I'll go with from the squatting category.

Deadlift. No explanation needed.

Overhead Press. I much prefer this to the bench press as my shoulder much prefers overhead to benching.

Since Shaf specifically mentioned lifts, I'll stick to those 4. Adding in gymnastics movements, I'd go with:
- Planche progressions (balance and static strength)
- Skin the cat (these have really strengthened my shoulder)
- One-leg squats (balance)

And of course sprints...400m and below.
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Old 03-01-2007, 02:25 PM   #26
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Goblet Squats™: I use these in my warm-ups, because they have increased my ability to get between my legs with an erect back.

Deadlifts

Front squats: I suck at these, so I do them a lot.

Standing press (usually dumbbells): my shoulders appreciate these

Overhead lunges

Weighted pull-ups and dips

Non-lifts, but others noted:

Sled pulls: I do these once per week on Thursdays. I pull the sled for one mile either around a track or on a hilly park trail, stopping every 100 yards for KB swings or sandbag clean and catches (I carry the kb and sandbag on the sled).

300-yard shuttle runs, 400 meter intervals, and stairs
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Old 03-02-2007, 02:03 PM   #27
-Ross Hunt
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Besides the squat snatch and the split clean and jerk (obviously):

Rack Jerks

Because they feel effortless and you get lift HYOOOOOGE weights.

Barbell Lunge With Recovery to Split Jerk Foot position

This is like a lunge, where the knee goes just short of the floor, except that you don't fully straighten the front leg and return to standing; you just push yourself back into a stable split-jerk-depth position from which you could easily stand up. It maintains the tension on the hamstring, and you can lift heavier loads than a full dynamic lunge.

This seems to be good for tall people, too; I just started working these seriously a month ago or so and the poundages are already on the verge of passing my back squat.

Bulgarian split squats with dumbbells Another vote for these: 15 per leg without rest in between. Again, the poundages are moving up fast here, too...

High-rep snatch pulls/shrugs from hang I take an excessive load (~20-30 kilos over my snatch), do one from the floor as best I can, then go for 9 reps from the hang... since I started working these once a week a couple months ago my snatch has gone up 10 kilos. The bar just feels light going into the second pull, and that helps everything.
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