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Thursday December 13 2007
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Allen Yeh 2007-12-13
I'm still a day behind so I'll be doing yesterdays WOD today.
Dr. G 2007-12-13
Today's stuff:

Full Z-Health R-Phase joint mobility session, normal speed, 3 reps each

Gymnastics "holds" workout, all held for 30 sec. (per side), unless otherwise noted:
Floor handstand
1-arm tucked hang from bar
Pistol bottom position sit
Back extension "body straight" hold
GHD situp "body straight" hold--will be changing to hollow rocks
Tuck planche
Tuck front lever, straightening one leg out
Tuck back lever, straightening one leg out
Reverse hyperextension "body straight" hold--may change to Superman hold
Leg lift position, hips unsupported, "body straight" hold--will change to and combine with hollow rocks
Tuck L-sit
Inversion hang on parallel bars
Wall sit 90 degrees 1 minute

2 "Pumps" a la Pavel

I'm planning on doing my stretching during the day today, hopefully adding the SMR or Stick massage later.
Derek Maffett 2007-12-13
Greg, I think I understand the beginning of the oly lifts. Deadlift, scoop, shrug - but what exactly is the third pull? I know that the arms remain straight during the shrug, but when the arms bend, are they doing any work? Are the arms actually helping pull you under the barbell faster?
Greg Everett 2007-12-13
Yes, the arms are doing a great deal of work. The notion that the arms do not elevate the barbell at all is not entirely true - it's more of a coaching cue to discourage premature arm bending than a statement of fact.

Once the athlete has achieved maximal extension of the body while in contact with the platform, i.e. the legs, hips and possibly ankles are fully extended, the greatest accelerating force has been imparted to the bar. At this point, the athlete removes the pressure of the feet against the platform, but continues attempting to pull the barbell up - but because he/she is no longer driving against the platform, the result of that pulling on the bar will be that the athlete will go down and the bar up to degrees relative to their masses. That is, a heavier bar and lighter athlete will result in the bar moving very little and the athlete moving down a great deal. This is just the law of acceleration, the law of inertia, and the law of reciprocal actions at play.

If the athlete does not pull aggressively with the arms, he/she will not be able to get under the bar. Objects all fall to the earth under the force of gravity at the same rate irrespective of their masses--and the barbell's upward momentum will run dry and its upward travel will cease and reverse very quickly. The athlete clearly must travel a great distance to get under the bar, meaning he/she must travel at a speed greater than the bar is traveling down under the direction of gravity. so to rely on gravity is impossible.
Derek Maffett 2007-12-13
Thanks. I think I get it now.
Derek Simonds 2007-12-13
Now where is that physics for dummies book I had laying around here.

Great points Greg.
Scotty Hagnas 2007-12-13
Stiff and sore today. Love that residual tension.....
SMR + some stretching before noon. More SMR + joint mobility pm, followed by cold shower.
Adv. tuck planche pushups x3x3x2
Wide grip ring dipsx6
Allen Yeh 2007-12-14
I really need to stop missing days in the beginning of the week...it just makes me miss days at the end of the week. I'll cobble something together between Wednesdays, Fridays and Saturdays workout into one day. Urgh!
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