Snatch no-touch deadlift on riser - 80% (of snatch) x 3 x 3
Back squat - 80% x 2 x 6
3 sets; no rest: 1-arm KB swing x 10/arm 1-arm KB clean + push press x 10/arm 1-arm KB snatch x 10/arm
1 | 2010-06-12
Moreover, the term "Catapult" is actually taken from the standard italian name for the style, and it's been called that since time immemorial... doesn't sound like that was done in good faith. After all, who would discover that the "self-coined" term has been copied from such an obscure source??
2 | 2010-06-12
what's your opinion about it?
i always thought it made sense to only think about jump off of the heels and not intentionally plantar flex and if the heels came up inadvertently that was okay.
the shrug thing seemed to make sense too. the transition from the 2nd to the 3rd pull seems to slow down when i actively attempt to shrug
3 | 2010-06-12
I find the shrug extremely helpful. Especially when you think of the shrug as the beginning of the third pull instead of a "bonus" part of the 2nd. You're pulling yourself down instead of what McCauley feels is a worthless extra upward pulling motion. Thinking of it as the beginning of the third pull absolutely helped my speed under the bar. My $.02.