WOD 23 July 2013

23 Jul

Photo 18-07-2013 07 45 17Level 2

Back squat 5-5-5

Pull ups 5 x 3-7

‘DT’ five rounds for time:
12 deadlifts
9 hang power cleans
6 push jerks

Level 3

Bear complex 1RM

Pull up – chest to bar weighted pull up for max load.

‘DT’ five rounds for time:
12 deadlifts (70/50kg)
9 hang power cleans
6 push jerks

Mobility and Olympic lifting

There are many factors that could be making your snatches, cleans and jerks tough. For many it’s a mental thing. Sometimes strength issue. And often it is a mobility problem.

Whether it be tight calves, hip or thoracic that is holding back your speed and squat depth, mobility is often a big problem for those of us that have not benefit from an athletic background but instead have found that modern living has restricted our movement and made weightlifting tougher than it needs to be.

So what to do? Clearly more mobility is a must. Absolutely. But the key could be simply holding yourself to higher standards when you’re lifting. Make sure every single squat is your lowest possible and if more weight means that you can’t maintain, then stay lighter. You may find locking out hard and struggle to maintain an externally rotated shoulder position – then be aware of this, don’t just run for the heavy weights if you know this isn’t dialed in and the extra kilos will make things worse.

It would be great if every one of us were game ready for lifting heavy but it’s simply not the case, and you need to assess where you are and where your focus needs to be for improved performance. If mobility is it, use the Olympic lifts to further this goal – strive to make every lift perfect and chase proper positions.

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