Oly Work

After a disappointing Snatch singles session on Friday morning I decided to drill some progressions and keep the weight down for the sake of my shoulder. I visited Optimum Sports & Spinal Rehabilitation on Friday afternoon with Dr Sing to get some work on my shoulder. During his torture therapy...I mean ART...I always seem to ask myself why I pay him to inflict pain on me. Once he is done and my shoulder feels a ton better, I quickly remember why.

Felt pretty good this morning. Had a horrible night of sleep with one kid catching a cold and the other in the late stages of it. Felt better once I got moving at Prevail. After a solid warm up and lots of rolling out...

Snatch Progressions
4 Pos. Progression
PVC x 2 (5s) - Bar x 2 (2s) - 65 x 3 (1s)
3 Pos. Progression
95 x 2 (1s)
- Shoulder was painless, but still a little tight. I didn't want to wear it out too much and risk locking it up again so I stayed pretty light in weight. I finished with 9 sets and thought that was definitely enough for the morning. Had some solid reps and creating a better lift off is gonna take time. It's getting better though. I'm gonna have to continue to limit the amount of weight I put overhead in a Snatch position until this thing goes away completely I think. At this point, I can drop under a Snatch and receive it, but I cannot do an OHS without pain because of my  lack of shoulder and thoracic flexibility being exploited through this nagging injury.

Z Squats
4 x 5 @ 95lbs
- Came across this exercise on T Nation a while back. I was doing some research, when my back was in bad shape, on ways to develop the posterior chain. I came across the usual, RDLs and Good Mornings, but Z Squats kept popping up and everyone kept raving about them. It's basically a Goblet squat with a barbell. I liked them a lot. I went with relatively light weight, compared to what I've read, and they definitely had my POS lit up. Looking forward to adding these to my lifts to mix things up a bit.

BTN Jerk
Bar (pro.) - 95(5) - 135(3) - 175(3) --- 70%(195#) x 2 x 5
 - It's crazy how just a few inches in grip width changes how my shoulder feels. I can go over head all day with a narrower grip, but take it out to Snatch position and it gets unstable and shaky.
- Focus was on a consistent landing and speed in my drop. I had one bad set where I wasn't focused completely because I was watching all the team wod, but everything else was great. Felt very comfortable and fast.

-- I rarely team WOD because weekends are my only real chance to work on my strength and lifting specifically. I was very tempted today though with the Team Grannie Fran that Alex found. WOD sounded and looked like a lot of fun, but I was definitely happy that I stuck to my routine. Solid session overall.