WHITEBOARD – 08 October 2013

Workload:

Build up to a heavy single in the following barbell complex (deload to 85% and hit for 3 additional sets):

1 Snatch High Pull + 1 Power Snatch + 2 Overhead Squats

Then:
5 Rounds of:
3 Snatch Grip Deadlifts (125% of max weight in complex)
6 Box Jumps (30/24)
9 Full Extension KB Swings (70/55lbs)
6 Deadhang Chin-ups

Notes:  Here is an example of complex without the 2 overhead squats to finish from BarbellShrugged:

http://www.youtube.com/watch?v=UGCqUiaia7k

If you are new to the olympic lifting movements, just work sets of 5 Power Snatches with 5 overhead squats.

If mobility stops you from getting into the proper positions, work on the portion of the movement that is restricted (Hip Flexion: Squat, Shoulder flexion: arms overhead, both at the same time = overhead squat).

The purpose of the complex is to 1. Help ingrain the proper pulling pattern (balance in the midfoot, chest stays over the bar as long as possible, and the bar stays as close to the body as possible), and 2. To give you some time under tension with the bar overhead.  Find someone that does the movement better than you and work with them.

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  • John Donne – Meditation 17

    No man is an island, entire of itself; every man is a piece of the continent, a part of the main. If a clod be washed away by the sea, Europe is the less, as well as if a promontory were, as well as if a manor of thy friend's or of thine own were. Any man's death diminishes me, because I am involved in mankind; and therefore never send to know for whom the bell tolls; it tolls for thee...

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