Monday 161010

Skills and Drills

Skills and Drills of Snatch -OHS

“I hate the snatch”, “I skipped the overhead squats yesterday”, “My mobility sucks”, “Why is the OHS so hard?!”  I hear a lot of this and more when it’s overhead squat day and especially when there is a squat snatch.  While it isn’t everyone’s favorite, is MY FAVORITE, so it must be important :). Actually, it is probably because it always came easy to me so it was fun to push this lift.  Getting into the bottom of a squat with a barbell overhead has never really been a problem for me.  However, that is not the case for many other people. Bing bendy comes pretty naturally to me, so what if it doesn’t for you?  How do you get better?  Well you may need to get more mobile. Not necessary flexible, but mobile. Men’s Health Magazine describes the differences between the two is “A person with great mobility is able to perform functional movement patterns with no restrictions in the range of motion (ROM) of those movements. A flexible person may or may not have the core strength, balance, or coordination to perform the same functional movements as the person with great mobility.”  There are a ton of great articles, videos and experts out there in the great big world (especially the internet hole) to help you.  It’s not going to change everything overnight, in a week, and while a year you can make significant improvements it may not solve everything.  Often people think it’s all in the shoulders, however a quick check list can prove that it may not be the shoulders, or it least it may not be the only thing.  Here is a quick check list of what to check.  Shoulders are the obvious on so we are going to save that for last and look at it from the ground up.  starting with the ankles, then the hops and hip flexors,  lower back and hammies, upper back/thoracic and shoulders.  As I said there is a TON of great info out there, but you have to find what YOUR issue is. There maybe a large group of you that struggle with the overhead squat type movements, but it doesn’t mean you all have the exact same problem.  Here are a couple of links to help get you started.

If you are looking for other research for mobility in general, be it the overhead squat, the front rack, overhead and handstand pushups, bench, squatting, deadlift, running and more!  Check out these movement guys (there are tons more out there too just look!)

“Courtesy MBS CF”

You also have some great sources for body work in and outside of the gym,.  At LCF alone you have access to care like physical therapy, yoga, chiropractic and Structura, massage!   Every problem has a solution, it’s how much effort you put into the solution that determines the final outcome.

1.
Dynamic Warm-Up – Mobility
Prepare to for..

2.
Strength:
Back Squat – 5×5 @70% off of  your “NEW” max from last week

3.
WOD: 
3 Rounds of:
25 Overhead Squats 135/93 115/73 95/55 75/35
20 Strict Chest to Bar Pull Ups / Pullup/ Ring Row
*Scale weight and movement accordingly to maintain intensity with good mechanics on 3 to meet or beat 16 minute cutoff.  Ask your coach for help.

COOL DOWN

4.
Accessory Above and Beyond 
( Cool down is a must. Accessory work is your option per athlete and time)
Just work:
Ski-Erg 400m x 6
Rest 2:1
OR
5 Rounds
Row 200m
60 Double Unders
Rest :90

5.
After completing pieces 1-4.  Please choose ONE of the following:
5a. Gymnastics Accessory
Accumulate 7 Minutes of Arms Up Plank Hold (Top of a push-up)
Strict 20 Minute Cap
5b. Strength Accessory
Back Rack Walking Lunges

4×12 Steps Per Side

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