Mobility: Strict pressing is a tough one to PR often, but don’t let that discourage you from giving everything you’ve got on maxing out. It’s not just about brute strength — be sure to mobilize the neck, t-spine and shoulders to help you give that max effort.
Mobility: Receiving the snatch in a full squat does not have to be as terrible as many of us make it out to be, especially if you’re consistent with developing your mobility, stability and strength. Here are a couple tools to get you ready.
Mobility: After snatches, overhead squats and presses the past two days, your shoulders might be feeling a big smoked. Be sure to mobilize post workout to recover them and reduce soreness.
Warm up
6 minutes:
10 ring rows
10 scap push ups
10 shoulder Y’s
10 banded pull aparts
Strength
STRICT PRESS Performance: 85%, 4×3 Fitness: 4×3, across
Warm up
3 sets:
2 pause snatch pulls
2 hang muscle snatches
2 OHS
2 sotts press
2 hang snatches
Strength Performance
PAUSE SNATCH (knee) + HANG SNATCH + OHS
75% x 3 sets (1+2+1)
80% x 2 sets (1+1+1)
Fitness
HANG POWER SNATCH
5×2, across or ascending
Heavier than week 2
Conditioning Performance
3 rounds, each for time:
15 calorie row
15 unbroken thrusters (115/75)*
Rest 2 minutes
*If the set is broken, you must start back at 1.
Fitness
3 rounds, each for time:
15 calorie row
15 thrusters
Rest 2 minutes
*Thrusters need not be unbroken.
Mobility: We’ve said this before and we’ll say it again: if you want better squats, you need to butter up those hips! Identify what your limiter is and get to mobilizing it.
Warm up
6 minutes: 10 banded side steps 10 alternating groiners 10 good mornings 10 air squats
Strength
BACK SQUAT
Every 2 minutes for 12 minutes (6 sets)
Set 1: 1 rep Set 2: 3 reps Set 3: 5 reps Set 4: 2 reps Set 5: 4 reps Set 6: 6 reps
All sets at 75-80%
Conditioning Performance 2 rounds of 5 minute AMRAP: 2-4-6-8-10… Single-arm alternating DB snatch (50/35) Ring dips
Rest 2 minutes between AMRAPs; start back at the beginning.