[youtube=http://www.youtube.com/watch?v=Dd5II6AUfh0&feature=player_embedded]
Many of you still have issues with internal rotation of the shoulders while overhead. The clip above is of K-Star expounding the virtues of external rotation and clarifying the reasons for compensatory internal rotation.
- work up quickly to heavy single power snatch
- hang snatch high pull 5×5 (at heavy power snatch weight)
- FS 5×5 (light, concentrate on fast turnaround out of the bottom)
- throwing the weight for height (heaviest sandbag possible)
This week marks the beginning of a new cycle. Expect lots of heavy pulling, along with some hypertrophy work on squats.
power snatch up to 65 kg (need to stay over the bar to use more hamstrings)
hang snatch high pull at 60 kg
front squats: 80-90 kg
threw heavy bags
power snatch-up 50 kg
hang snatch high pull-50 kg
front squat: 40 kg
Took a rest day yesterday, since I tend to do a lot on Sat/Sun
PS: up to 80#
Hang snatch high pull: 72-76-76-80-80# (this felt hard at first)
FS: 89-110#, wasn’t sure how light to go
I did not have anything to throw 🙂
8# dumbbell curls YEAH
power snatch – 45#
hang snatch high pull – 45#
front squat – 45# and then worked on form w/Forney and did a couple back squats. We had a “come to Jesus moment.” I’ve seen the light, and Forney is my prophet.