Yesterday’s 2012 USAW American Open lifting (B sessions). The entire meet continues all weekend in Palm Springs, CA (along with the Outlaw Open). There is a wonderful surprise for the -63kg girl who lifts at 4:24:00 following her lift (trust me, watch it). Today’s (and tomorrow’s) live feed can be found here .
- tall snatch (find a good working weight, focus on high elbows and fast turnover) 3×3
- high hang snatch (@110-115% of tall snatch weight) 5×3
- Sotts Press (light dumbbell) 10×2 (emphasize external rotation)
- pull-ups 3×10
- barbell roll outs 3x max reps
Compare to November 7’s strength session.
Finally, a little light reading on the importance of external rotation.
Tall Snatch: 55lbs
Hang Snatch: 70lbs
Wow- just compared this to my weights from a month ago, and they’re so much better! Almost doubled the weight for tall and hang snatch! I’m learning so much!
Tall snatch 3×3 @ 40 KG
High-hang snatch 5×3 @ 50 KG (Finally snatching again without debilitating thumb/wrist pain, thanks Eliz & Jon for all of your help!)
Sotts Press 10x2per arm @ 8#
tall snatch: 65#
high hang snatch: 75#
(Focus on keeping knees out-my new mantra)
chin ups-some with bb
sotts press=awesomeness!
Awwwwwwww! Now that’s a successful lift in many ways. And she DID give it 100% didn’t she!
yay you watched it! Wasn’t that something special?!? So cute.
Tall snatch:50kg
Hang snatch:60kg
Tall snatch: 60kg
Sotts press can’t keep the elbow forward the whole time.