Power Snatch + Hang Snatch + Overhead Squat
1+1+3 x 5 Sets
75# Power Snatch Burpee Pullups
Let's do another quick mobility discussion. Aside from tight IT bands, probably the 2nd most common issue I see people have is poor internal rotation of the shoulder. If you aren't sure what internal rotation of the shoulder looks like, get in your best Beavis and Butthead, Cornholio impersonation. Without dropping your elbows start rotating your hands palm down. Some of you will notice this is hard to do without the shoulders drifting forward and out of the socket. Being able to do this while keeping the shoulders down and back is very important for shoulder health. Almost every time I see someone with frontal shoulder pain they lack internal rotation. The snatch requires quite a bit of internal rotation and without it you will do 1 of 2 things. You will either let the bar drift out in front or you will compromise a healthy shoulder position to keep the bar close. Ok so now what you all care about, how do I fix this? Here are three awesome mobility drills to help courtesy of Kelly Starrett's Mobility WOD. One, Two, and Three.
Everyone make sure and congratulate CFDE Coach Josh Mahon for his great showing at The Fittest Games in Austin this weekend. He did an awesome job on all of the workouts, setting PRs, and repping Deep well. He has been training hard the last few weeks and it really showed.