OL Mon

BBG

1) Every 30 seconds for 3 minutes:

1 Power Snatch + 2 Behind-the-Neck Push Presses @ 80%

60kg

*Notes: This should be completed as a complex. The bar should be
lowered to the back rack after the Power Snatch, and the Push Presses
should be performed with a Snatch grip.

2) Every 30 seconds for 3 minutes:

2 (touch and go) Power Cleans + 1 Push Jerk @ 75%

73kg (reset, no touch and go)


Conditioning

For time:

25 Pistols (alternating)
25 DB Snatches (alternating) 70# (scaled to 60#)
25 Pistols (alternating)
25 DB Snatches (alternating)
25 Box Jumps 30/24"
25 C2B Pullups
25 Box Jumps 30/24"
25 C2B Pullups

17:46

Had a small breakthrough last week on my snatches. After watching some
video it's clear I miss 99.9% of my snatches in front because at the
bottom of my snatch/OHS position my shoulders dump forward/are
internally rotated. Basically imagine holding a glass of water in each
hand overhead, that's the external rotation position you're looking
for when you catch a snatch. Now imagine dumping the water out of the
glasses, that's my shoulder position. Awesome. My right shoulder
hasn't felt 100% for quite some time now and I think trying to support
loads overhead with my shoulder interally rotated has played a large
part in that. The top of my OHS position is fine, shoulders are in the
right spot, but as I descend shit just gets ugly. It's become clear
that I need to do some hardcore mobilization to improve my
positioning. To that effect, I'm not going to be squat snatching for a
little while, I'll continue doing power snatches because I can
maintain some semblance of external rotation but in the mean time I
need to mobilize the shit out of my hips, t-spine, and shoulders.
Until I can maintain sound positioning in the bottom of my OHS I won't
be doing full snatches.