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Hey, here are a few videos. Any comments regarding form would be appreciated. The vertical was taken after I lifted and I know at least the first swing there is wack. I'm mostly looking for help on the jump itself. Thanks!

Front squat:
http://www.youtube.com/watch?v=lH0V5GNp38I

Back squat:
http://www.youtube.com/watch?v=7kz2-hIW6y4

Dead lift:
http://www.youtube.com/watch?v=9fb34lJ5y9Q

Standing vertical:
http://www.youtube.com/watch?v=g_ndStqEy5k

Now that I think about it, I should take some video and see what my low back is doing on front and back squats at depth. My self-awareness isn't too hot in the hips (part of what the Feldenkrais is for). Anyhow, if it looks like I'm not rounding too much with back squats, I may just switch to those. On the other hand, why not front squat 3x/week?

Speaking of Feldenkrais, holy crap, it's awesome. The new-agey aspect is annoying but I just feel myself clicking with myself (make sense?) as each class goes on. The lesson we did wasn't as mind-blowing as some of the others I've done but still...pretty cool.

Light workout again last night.

Shoot hoops w/little brother x20 minutes. God I wish I was 6'3"...

Warm-up
Row x5 minutes @2:12 pace
Hip/t-spine/shoulder drills...I need to get back to doing a routine of these; at the moment I'm just kind of making it up as I go along. Bad discipline
Jump rope x100 2 feet, x100 LRLR, x100 LLRRLLRR...I am shitty and out of practice at jumping rope. This will be a part of the routine from now on.

Strength/recovery
A1 trap-bar DL x5x225#
A2 pushups x15
A3 walking lunge x16x50# (2x25# db)
A4 inverted rows x10

Cardio/recovery
jog on treadmill x20 minutes @10min/mile pace, HR ~125...this was basically not work, just hadn't jogged in a while and the prospect of 20 minutes on the C2 made me want to die. I really need to find my iPod so that the LISS stuff isn't so freaking boring. Or I need to get some running shoes and run outside. Actually that's a nicer option given that the weather is cooling off. (In the gym I wear Vibram FiveFingers and I've run with them on concrete before. Not fun.)

Stretch
Normal stretches x8 minutes

Wednesday I'll go to Feldenkrais, Friday another light workout, then Sunday Feldenkrais and then SS Luke-style begins. Luke-style because I can't do power cleans so I'm doing depth jumps as my explosive exercise in Workout B, before the weight part. And I'm adding weighted chin-ups for a pull in place of the PCs. This will be the template (weights listed are work sets for the first two workouts; warm-up sets not included; I'm starting with 90% of my 1RMs for reference weights, i.e. conservatively):

Workout A

Warm-up

• light cardio
• mobility

Sprints x4-5 x10-15m
Plyos

• line hops front-back or side-side x3 x10s
• 1-2-3 jumps for height x2 x8 (two-footed...this will basically just be greasing the jumping groove

Strength

• Front squat x3x5x195#
• Bench press x3x5x150#
• Dead lift x1x5x270#

Workout B

Warm up same
Sprints x4-5 x20-25m...I need to see if I can find a bigger space for these cause I'd like to do 40s
Plyos

• single-leg on-box jumps x2x8 (4 each leg)
• depth jumps x3x5, starting @ 18" and getting 6" higher every 3 weeks

Strength

• Front squat x3x5x200#
• Overhead press x3x5x100#
• Chin-ups x3x5x25#

This will be MWF. LISS cardio will follow strength as a cool-down, in the 10-15 minute range at low intensity (HR~125). Then stretching and done. The SS novice template is 24 workouts, or 8 weeks. So next week through the first week of December. Any comments/suggestions are welcome, other than, "Dude, why the fuck do you change your mind all the time?"

Last tournament of the year is this weekend, so I'm still taking it easy with the workouts. I actually intended to do front squats and bench/rows today but the gym was overrun with Crossfitters and the one bar not being used by them was being used by my friend Robin in an endless bench workout. He's about twice as strong as I am, so needless to say the weights were inappropriate for my skinny ass. Oh well, it was cool in the end because I probably shouldn't be going too hard this week despite my gung-ho-ness. Here's what I did:

Bike x5 mins @easy pace
Search for jump rope because they're not where they're supposed to be x5 mins (fucking Crossfit)
Jump rope w/shitty, too-long rope x5x60/60 (60s on, 60s rest)
mobility drills x5 mins
line hops x6x10s (3 sets each foot, about 40-42 ground contacts each set)
uphill sprints x4x30m (felt slow as hell but I'm glad I did these--good to run at least a little bit before this weekend)
A1 SLRDL 2x10x80#
A2 KTE 2x10
A3 back extensions x2x10, 5s pause on last rep
row x15 mins @2:09/500m pace
stretch

Note to self: Do not go to the gym on Tuesday nights. There are a couple of hot Crossfit girls but it's not worth having to go outside to jump rope because there's no room in the gym. Almost got clocked by a bar two or three times. Also, I'm bringing my own jump rope from now on.

Recovery workout yesterday felt easy and awesome. I think I'm going to switch to trap bar DLs for the time being; they just feel safer.

• Stationary bike x10 mins @ easy pace
  
• Foam roll legs and back -- ouch!
• Mobility drills for hips and t-spine x ~15 mins
• A1 trap bar DL x3x10x176#
• A2 pullups x3x6xbw
• A3 DB step ups x3x20x50# (25# in each hand)
• A4 BB OHP x3x5x86#
• row x10 mins @ moderate pace (~2:05/500m)
• stretch

Took ~45-60s between exercises in the circuit. Ankle felt totally fine throughout but is still feeling a bit janky today; more NSAIDs and ice when I get home tonight should be good. If I workout on Wednesday (i.e. if we don't have practice), I'll stay off it and stick to upper body stuff.

so have been sick with H1N1 (just kidding, it's the regular flu...I think) the past several days. felt it coming on over the weekend but just chalked it up to lack of sleep. got hit full-force monday night when fever was up over 101. took the day off from work yesterday and am somewhat better today. still, going home early today and nothing even resembling training will occur between now and the tournament this weekend, except feldenkrais on sunday which was wonderful as usual. the new-agey crap and cultishness are definitely annoying (not as bad as yoga, though, IME), but you can't argue with results and the truth is i feel fantastic every time i finish a lesson. any long-term effects are TBD, obviously, but in the short term it's awesome.

on a related note, the place where i have the most pain due to this whole flu thing has been shoulders and neck. this morning i did an abbreviated version (~10 minutes) of the "rotational use of the arms" lesson from the Open ATM Project http://www-ccs.ucsd.edu/~falk/openatm/#Running. You don't do anything specifically with your neck in it --it's all about the shoulder blades-- but as it has in the past it went a ways towards freeing up my neck.

hopefully will feel better tomorrow and 100% by saturday.

like this (ish, i like to think mine aren't quite this ugly): http://www.youtube.com/watch?v=BK3-BsCdaAA&NR=1. never tried doing it up onto another box or over a hurdle or anything. i think i'll stick with the current way for a 6-8 weeks and then change up if necessary. also, no sprinting yesterday because it was nasty outside and the basketball court was occupied.