OL Friday

BBG

1) Snatch from Blocks @ Power Position: Take 10 minutes to work up to
a heavy triple (no misses), then repeat for three sets – rest as
needed.

40kg - shoulder rotation is still shit, thinking maybe I need to
practice overhead squats with a barbell/PVC pipe for a while until I
can OHS with externally rotated shoulders without it feel like I'm
ripping them out of the sockets.

2) Clean & Jerk from Blocks @ Power Position (same position as Snatch:
Take 10 minutes to work up to a heavy double (no misses), then repeat
for three sets – rest as needed.

74.6kg


Strength

1) HBBS: 1X10@60%, 1X8@65%, 1X8@70%, 1X8@75%

2a) Front Squat: 1X5@60%, 1X5@65%, 2X5@70% – rest 60 sec.

2b) 4X8 Close Grip Bench Press (hands 12″ apart) – heaviest possible,
rest 60 sec.

135lb-145-150-150

Notes: There are four sets of both FS and BP, these should be
performed alternating (as usual with A/B work).


3a) 3XME Strict Pullups – rest 60 sec.

13-13-9

3b) 3X10 Strict Tempo GH Raise – fast on the way up then 5 sec. count
back down, rest 60 sec. (no swing, start from a position parallel to
the floor)

5lb