General Lifting Help

Here are a few videos of the tougher lifts.

Hang clean: http://www.youtube.com/watch?v=wSm8XMlo198&noredirect=1

Landmine: http://www.youtube.com/watch?v=5pDjoyRPkvY&feature=related

Single leg deadlift: http://www.youtube.com/watch?v=BkQ7JXa_gtg&feature=related

One arm snatch: http://www.youtube.com/watch?v=RmDhQT48bPI

A few explanations for the backs

What the hell are the agility drills?

A few explanations for the forwards

What is a bear walk shuttle?

30 meters: put 6 cones out, one every 5 meters.

Begin: 10 pushups at cone 1, bear walk to cone 2 and do 10 burpies (squat thrusts) bear walk back to cone 1 do 10 push ups, bear walk to cone 3 do 10 star jumps, bear walk to cone 1 do 10 pushups, bear walk to cone 4 do 10 lunges bear walk to cone 1 do 10 push ups, bear walk to cone 5 do 10 sit-ups, bear walk to cone 1 do 10 push ups, bear walk to cone 6 do 10 squat jumps bear walk back to cone 1 

What is a 5 meter shuttle?

Sprint from cone 1 to cone 2, pancake and clap your hands behind your back, snap up with legs under your hips. See how many you can do in 1 minute, rest 1 minute 

What is a board/tire push?

5 cones – one every 10 yards

Using a 2x4 board (board should be 2 x 4 and about 30-36 inches long)

Start at cone 1: With both hands on the board push the board  10 meters to cone 2, do 5 push ups, push the board to cone 3 do 5 push ups, to cone 4 do 5 push ups, to cone 5 do 5 push ups. Pick up the board and jog back to cone 1. Repeat the cycle immediately - for 5 minutes