Santi - 27 January 2010 10:36 AM

OHS (75 LBs) :(that’s going doing to the snatch position, almost butt the floor, i need serious help with the OHS. Any Advice will be greatly appriciated. my Lowerbody flexibily sucks and my shoulder flexibily used to be worst before it is improving butt it still sucks.

SANTI

I think I mentioned how to improve your OHS flexibility at least twice yesterday.  Read through the whole thread.  Usually your questions get answered because they were asked by someone else. 

TP

I did Monday’s workout today since I missed it.

3 rounds 19:30
Row 50 calories, level 6, 6, 8 resistance
25# barbell thrusters

there it goes on page 2,

Work on 1) squats.  Practice going all the way down (a** to ground) 2) work on shoulder flexibility and hand position (lots of pass throughs with the broomstick/pvc).  3) send us a pic or video to see if there is something we can help you with. 4) practice in warmups:  I found this helpful: face a wall, stand very close.  I mean, toes nearly touching the wall.  Then get your broomstick overhead and practice ohs . . . you’ll do everything you can to keep from hitting the wall . . . butt back . . . shoulders up and shrugged . . .

TP

thank you sir.

SANTI

PC from floor - 195, Bp - 285, OHS - 155 = 635

Santi - 27 January 2010 11:43 AM

there it goes on page 2,

Work on 1) squats.  Practice going all the way down (a** to ground) 2) work on shoulder flexibility and hand position (lots of pass throughs with the broomstick/pvc).  3) send us a pic or video to see if there is something we can help you with. 4) practice in warmups:  I found this helpful: face a wall, stand very close.  I mean, toes nearly touching the wall.  Then get your broomstick overhead and practice ohs . . . you’ll do everything you can to keep from hitting the wall . . . butt back . . . shoulders up and shrugged . . .

TP

thank you sir.

SANTI

Nothing but a thing Mate,  Good luck with the OHS.

TP

60kg Deadlift, 15 reps
35 Pull-ups 10kg assisted in machine for high reps attempt without break
60kg Deadift, 12 reps
25 Pull-ups 10kg assisted in machine for high reps attempt without break
60kg Deadlift, 9 reps
15 Pull-ups 10kg assisted in machine for high reps attempt without break

Ran out of time this morning due to poor scheduling. This was all I had time for, but I can sure feel it today.

A bit short of target, but got results, forgot to time the WOD

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Post total to comments.

Clean 180, 185 (f)
Bench 185 stopped because of elbow pain
Overhead squat 115 stopped because of elbow pain
——————————————-
480

Split Jerk Technique,

3 reps , Bar, 40, 50, 60, 65kg

1 rep 70, 75, 75Kg

There’s more in there, however to get to it I need to become more comfortable dropping into the Lunge at speed. I seem to get good depth and stability at 60kg however I need to build confidence with the heavier load.
Will post vid for feedback.

30 minute cardio, 2.2 miles

Clean/Bench/OHS

Clean from floor-230#
Bench Press-275#
OHS-140#
Total- 640#

Late last night-
30 minute cardio

For 7 minutes, each minute do 5 thrusters 135#
Rest 1 minute
For 5 minutes, each minute do 10 pull ups
Rest 1 minute
For 3 minute, each minute do 25 sit ups

Deadlift 3-3-3-3-3

Cash in: 10 minutes of rowing. Starting cold, I did 2k at a 2:06 pace, which is my best time for that distance. Didn’t mean to, I just got into it. And that was with a couple of 30 seconds breathers.

195 - 225 - 245 - 265 - 285

A couple of weeks ago, I tried a CF Endurance deadlift workout: 10 x 2 of 85-90% 1RM, every 90 seconds. 1RM is 295; I used 265 for that workout. It was awful. I did 2-2-2-1-1-1-1-1-F-F. Today, everything through 265 feel pretty easy.

I took a early rest day and did this workout on 27 Jan 2010.

Clean     160
Bench   210
OHS     110

Total     480

R/Joe